Performance level:           mile:     4:13
                               5K:    14:35
                               8K:    24:03
                              10K:    30:31
                         marathon:  2:21:55


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:51   1:57   3:09   4:27   9:36
92.5%  1- 2  4- 5m   0:52   2:01   3:15   4:34   9:52
90.0%  2- 3  4- 5m   0:53   2:04   3:20   4:42  10:08
87.5%  3- 4  3- 4m   0:55   2:07   3:26   4:50  10:26
85.0%  4- 5  3- 4m   0:57   2:11   3:32   4:58  10:44
82.5%  6- 7  2- 3m   0:58   2:15   3:38   5:07
80.0%  8- 9  2- 3m   1:00   2:19   3:45   5:17
77.5% 10-12  1- 2m   1:02   2:24   3:52
75.0% 13-15  1- 2m   1:04   2:29   4:00
72.5% 16-18 60-90s   1:06   2:34
70.0% 19-21 60-90s   1:09   2:39


Back to menu