Performance level:           mile:     7:26
                               5K:    25:40
                               8K:    42:20
                              10K:    53:42
                         marathon:  4:09:46


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:29   3:27   5:33   7:49  16:54
92.5%  1- 2  4- 5m   1:32   3:32   5:42   8:02  17:21
90.0%  2- 3  4- 5m   1:34   3:38   5:52   8:16  17:50
87.5%  3- 4  3- 4m   1:37   3:44   6:02   8:30  18:21
85.0%  4- 5  3- 4m   1:40   3:51   6:13   8:45  18:53
82.5%  6- 7  2- 3m   1:43   3:58   6:24   9:01
80.0%  8- 9  2- 3m   1:46   4:05   6:36   9:18
77.5% 10-12  1- 2m   1:49   4:13   6:49
75.0% 13-15  1- 2m   1:53   4:22   7:02
72.5% 16-18 60-90s   1:57   4:31
70.0% 19-21 60-90s   2:01   4:40


Back to menu