Performance level:           mile:     5:33
                               5K:    19:09
                               8K:    31:36
                              10K:    40:04
                         marathon:  3:06:24


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:07   2:34   4:09   5:50  12:37
92.5%  1- 2  4- 5m   1:08   2:38   4:15   6:00  12:57
90.0%  2- 3  4- 5m   1:10   2:43   4:23   6:10  13:19
87.5%  3- 4  3- 4m   1:12   2:47   4:30   6:20  13:42
85.0%  4- 5  3- 4m   1:14   2:52   4:38   6:32  14:06
82.5%  6- 7  2- 3m   1:17   2:58   4:46   6:43
80.0%  8- 9  2- 3m   1:19   3:03   4:55   6:56
77.5% 10-12  1- 2m   1:22   3:09   5:05
75.0% 13-15  1- 2m   1:24   3:15   5:15
72.5% 16-18 60-90s   1:27   3:22
70.0% 19-21 60-90s   1:30   3:29


Back to menu