10km 5km 800m 1500m 3000m 21km 42km Cooper m

1 27:30 13:12 1:43 ± 2 3:34 ± 4 7:39 1:00:21 2:05:52 4650-4510 1

2 28:20 13:36 1:46 ± 2 3:40 ± 4 7:51 1:02:12 2:09:23 4500-4390 2
3 29:10 14:00 1:49 ± 2 3:47 ± 4 8:06 1:04:04 2:12:54 4380-4270 3
4 30:00 14:24 1:51 ± 2 3:53 ± 4 8:18 1:05:55 2:17:08 4260-4160 4
5 30:50 14:48 1:54 ± 2 3:59 ± 4 8:33 1:07:47 2:21:21 4150-4050 5
6 31:40 15:12 1:57 ± 2 4:05 ± 4 8:45 1:09:39 2:25:34 4040-3950 6
7 32:30 15:36 2:00 ± 3 4:11 ± 5 9:00 1:11:31 2:29:47 3940-3860 7
8 33:20 16:00 2:02 ± 3 4:17 ± 5 9:12 1:13:23 2:34:00 3850-3770 8
9 34:10 16:24 2:05 ± 3 4:23 ± 5 9:27 1:15:15 2:38:13 3760-3680 9
10 35:00 16:48 2:08 ± 3 4:29 ± 5 9:39 1:17:07 2:42:27 3670-3600 10
11 35:50 17:12 2:11 ± 3 4:35 ± 5 9:54 1:19:00 2:46:40 3590-3520 11
12 36:40 17:36 2:13 ± 3 4:41 ± 5 10:06 1:20:52 2:51:35 3510-3450 12
13 37:30 18:00 2:16 ± 3 4:47 ± 5 10:21 1:22:45 2:56:30 3440-3380 13
14 38:20 18:24 2:19 ± 3 4:53 ± 5 10:33 1:24:38 3:01:26 3370-3300 14
15 39:10 18:48 2:21 ± 3 5:00 ± 5 10:48 1:26:30 3:06:21 3290-3240 15
16 40:00 19:12 1:28:23 3:11:17 3230-3180 16
17 40:50 19:36 1:30:16 3:16:12 3170-3120 17
18 41:40 20:00 1:32:09 3:21:07 3110-3070 18
19 42:30 20:24 1:34:03 3:26:03 3060-3010 19
20 43:20 20:48 1:35:56 3:30:58 3000-2960 20
21 44:10 21:12 1:37:49 3:35:53 2950-2910 21
22 45:00 21:36 1:39:43 3:40:49 2900-2860 22
23 45:50 22:00 1:41:36 3:45:02 2850-2810 23
24 46:40 22:24 1:43:30 3:48:33 2800-2770 24
25 47:30 22:48 1:45:24 3:52:04 2760-2730 25
26 48:20 23:12 1:47:18 3:55:35 2720-2690 26
27 49:10 23:36 1:49:12 3:59:06 2680-2650 27
28 50:00 24:00 1:51:06 4:02:37 2640-2610 28
29 50:50 24:24 1:53:00 4:06:08 2600-2570 29
30 51:40 24:48 1:54:55 4:09:39 2560-2530 30
31 52:30 25:12 1:56:49 4:13:10 2520-2500 31
10km 5km 3000m 1500m 800m 21km 42km
2:45 2:38 2:33 2:23 2:08 2:52 2:59 1
2:50 2:43 2:37 2:27 2:12 2:57 3:04 2
2:55 2:48 2:42 2:31 2:16 3:02 3:09 3
3:00 2:53 2:46 2:35 2:18 3:07 3:15 4
3:05 2:58 2:51 2:39 2:22 3:13 3:21 5
3:10 3:02 2:55 2:43 2:26 3:18 3:27 6
3:15 3:07 3:00 2:47 2:30 3:23 3:33 7
3:20 3:12 3:04 2:51 2:32 3:29 3:39 8
3:25 3:17 3:09 2:55 2:36 3:34 3:45 9
3:30 3:22 3:13 2:59 2:40 3:39 3:51 10
3:35 3:26 3:18 3:03 2:43 3:45 3:57 11
3:40 3:31 3:22 3:07 2:46 3:50 4:04 12
3:45 3:36 3:27 3:11 2:50 3:55 4:11 13
3:50 3:41 3:31 3:15 2:53 4:01 4:18 14
3:55 3:45 3:36 3:20 2:56 4:06 4:25 15
4:00 3:50 4:11 4:32 16
4:05 3:55 4:17 4:39 17
4:10 4:00 4:22 4:46 18
4:15 4:05 4:27 4:53 19
4:20 4:10 4:33 5:00 20
4:25 4:14 4:38 5:07 21
4:30 4:19 4:44 5:14 22
4:35 4:24 4:49 5:20 23
4:40 4:29 4:54 5:25 24
4:45 4:34 5:00 5:30 25
4:50 4:38 5:05 5:35 26
4:55 4:43 5:11 5:40 27
5:00 4:48 5:16 5:45 28
5:05 4:53 5:21 5:50 29
5:10 4:58 5:27 5:55 30
5:15 5:02 5:32 6:00 31
 30-45min 30-90min 90-150min 120-300min
RECOVERY EASY RUN LONG RUN LSD
4:00 (7.5-11.2) 3:30 (8.6-25.7) 3:40 (24.5-40.9) 4:00 (30.0-75.0)
4:05 (7.3-11.0) 3:35 (8.4-25.1) 3:45 (24.0-40.0) 4:05 (29.3-73.2)
4:10 (7.2-10.8) 3:40 (8.2-24.5) 3:50 (23.5-39.1) 4:10 (28.7-72.0)
4:15 (7.1-10.6) 3:45 (8.0-24.0) 3:55 (23.0-38.3) 4:15 (28.2-70.5)
4:20 (6.9-10.4) 3:50 (7.8-23.5) 4:00 (22.5-37.5) 4:20 (27.6-69.0)
4:25 (6.8-10.2) 3:55 (7.7-23.0) 4:05 (22.0-36.7) 4:25 (27.1-67.8)
4:30 (6.7-10.0) 4:00 (7.5-22.5) 4:10 (21.6-36.0) 4:30 (26.6-66.5)
4:35 (6.5-9.8 ) 4:05 (7.3-22.0) 4:15 (21.2-35.3) 4:35 (26.1-65.4)
4:40 (6.4-9.6 ) 4:10 (7.2-21.6) 4:20 (20.8-34.6) 4:40 (25.7-64.2)
4:45 (6.3-9.5 ) 4:15 (7.1-21.2) 4:25 (20.4-34.0) 4:45 (25.2-63.0)
4:50 (6.2-9.3 ) 4:20 (6.9-20.8) 4:30 (20.0-33.3) 4:50 (24.8-62.0)
4:55 (6.1-9.2 ) 4:25 (6.8-20.4) 4:35 (19.6-32.7) 4:55 (24.4-61.0)
5:00 (6.0-9.0 ) 4:30 (6.7-20.0) 4:40 (19.3-32.1) 5:00 (24.0-60.0)
5:05 (5.9-8.9 ) 4:35 (6.5-19.6) 4:45 (19.0-31.6) 5:05 (23.6-59.0)
5:10 (5.8-8.7 ) 4:40 (6.4-19.3) 4:50 (18.6-31.0) 5:10 (23.2-58.0)
5:15 (5.7-8.6 ) 4:45 (6.3-19.0) 4:55 (18.3-30.5) 5:15 (22.8-57.0)
5:20 (5.6-8.4 ) 4:50 (6.2-18.6) 5:00 (18.0-30.0) 5:20 (22.5-56.1)
5:25 (5.5-8.3 ) 4:55 (6.1-18.3) 5:05 (17.7-29.5) 5:25 (22.1-55.3)
5:30 (5.5-8.2 ) 5:00 (6.0-18.0) 5:10 (17.4-29.0) 5:30 (21.8-54.4)
5:35 (5.4-8.1 ) 5:05 (5.9-17.7) 5:15 (17.1-28.6) 5:35 (21.4-53.7)
5:40 (5.3-7.9 ) 5:10 (5.8-17.4) 5:20 (16.9-28.1) 5:40 (21.1-52.9)
5:45 (5.2-7.8 ) 5:15 (5.7-17.1) 5:25 (16.6-27.7) 5:45 (20.8-52.1)
5:50 (5.1-7.7 ) 5:20 (5.6-16.9) 5:29 (16.4-27.4) 5:50 (20.5-51.4)
5:55 (5.1-7.6 ) 5:25 (5.5-16.6) 5:33 (16.2-27.0) 5:55 (20.2-50.7)
6:00 (5.0-7.5 ) 5:30 (5.5-16.4) 5:37 (16.0-26.7) 6:00 (20.0-50.0)
6:05 (4.9-7.4 ) 5:35 (5.4-16.1) 5:41 (15.8-26.4) 6:05 (19.7-49.3)
6:10 (4.9-7.3 ) 5:40 (5.3-15.9) 5:45 (15.7-26.1) 6:10 (19.5-48.6)
6:15 (4.8-7.2 ) 5:45 (5.2-15.7) 5:49 (15.5-25.8) 6:15 (19.2-48.0)
6:20 (4.7-7.1 ) 5:50 (5.1-15.4) 5:53 (15.3-25.5) 6:20 (18.9-47.3)
6:25 (4.7-7.0 ) 5:55 (5.1-15.2) 5:55 (15.2-25.4) 6:25 (18.7-46.7)
6:30 (4.6-6.9 ) 6:00 (5.0-15.0) 6:00 (15.0-25.0) 6:30 (18.5-46.1)
 50-75min 40-90min 30-60min
MARATHON PACE ENDURANCE MLSS
1 3:00 (16.7-25.0) 3:15 (12.3-27.7) 2:55 (10.3-20.6)
2 3:05 (16.2-24.3) 3:20 (12.0-27.0) 3:00 (10.0-20.0)
3 3:10 (15.8-23.7) 3:25 (11.7-26.3) 3:05 (9.7-19.5)
4 3:15 (15.4-23.1) 3:30 (11.4-25.7) 3:10 (9.5-19.0)
5 3:20 (15.0-22.5) 3:35 (11.2-25.1) 3:15 (9.2-18.5)
6 3:25 (14.6-22.0) 3:40 (10.9-24.5) 3:20 (9.0-18.0)
7 3:35 (14.0-21.0) 3:45 (10.7-24.0) 3:25 (8.8-17.6)
8 3:40 (13.6-20.5) 3:50 (10.4-23.5) 3:30 (8.6-17.1)
9 3:45 (13.3-20.0) 3:55 (10.2-23.0) 3:35 (8.4-16.7)
10 3:50 (13.0-19.6) 4:00 (10.0-22.5) 3:40 (8.2-16.4)
11 3:55 (12.8-19.2) 4:05 (9.8-22.0) 3:45 (8.0-16.0)
12 4:05 (12.2-18.4) 4:10 (9.6-21.6) 3:50 (7.8-15.6)
13 4:10 (12.0-18.0) 4:15 (9.4-21.2) 3:55 (7.7-15.3)
14 4:20 (11.5-17.3) 4:20 (9.2-20.8) 4:00 (7.5-15.0)
15 4:25 (11.3-17.0) 4:25 (9.1-20.4) 4:05 (7.4-14.7)
16 4:30 (11.1-16.7) 4:30 (8.9-20.0) 4:10 (7.2-14.4)
17 4:40 (10.7-16.1) 4:35 (8.7-19.6) 4:15 (7.1-14.1)
18 4:45 (10.5-15.8) 4:40 (8.6-19.3) 4:20 (6.9-13.8)
19 4:45 (8.4-19.0) 4:25 (6.8-13.6)
20 4:50 (8.3-18.6) 4:30 (6.7-13.3)
21 4:55 (8.1-18.3) 4:35 (6.6-13.1)
22 5:00 (8.0-18.0) 4:40 (6.4-12.8)
23 5:05 (7.9-17.7) 4:45 (6.3-12.6)
24 5:10 (7.7-17.4) 4:50 (6.2-12.4)
25 5:15 (7.6-17.1) 4:55 (6.1-12.2)
26 5:20 (7.5-16.9) 5:00 (6.0-12.0)
27 5:25 (7.4-16.6) 5:05 (5.9-11.8)
28 5:30 (7.3-16.4) 5:10 (5.8-11.6)
29 5:35 (7.2-16.1) 5:15 (5.7-11.4)
30 5:40 (7.1-15.9) 5:20 (5.6-11.2)
31 5:45 (7.0-15.7) 5:25 (5.5-11.0)
 20-30min REST 45''-1'00'' 45''-1'00'' 45''-1'00'' 50''-1'00''
LACTATE THRESHOLD 200 300 400 500
2:53 (7.0-10.4) 1 28" (x15) 43''-44'' (x15) 1'00'' (x15) 2:30 (x14)
2:58 (6.8-10.1) 2 28'' 44''-45'' 1'01'' 2:35
3:03 (6.6-9.8) 3 29'' 45''-46'' 1'02'' 2:40
3:08 (6.4-9.6) 4 29'' 46''-47'' 1'03'' 2:45
3:13 (6.2-9.3) 5 30'' 48''-49'' 1'04'' 2:50
3:17 (6.1-9.1) 6 30'' 49''-50'' 1'06'' 2:55
3:22 (5.9-8.9) 7 31'' 51''-52'' 1'08'' 3:00 (x13)
3:27 (5.8-8.7) 8 32'' 52''-53'' 1'10'' 3:05
3:32 (5.7-8.5) 9 33'' 54''-55'' 1'12'' 3:10
3:37 (5.5-8.3) 10 34'' 55''-56'' 1'14'' 3:15
3:42 (5.4-8.1) 11 35'' 56''-57'' 1'16'' 3:20
3:47 (5.3-7.9) 12 36'' 57''-58'' (x14) 1'18'' (x14) 3:25 (x12)
3:51 (5.2-7.8) 13 37'' 58''-59'' 1'20'' 3:30
3:56 (5.1-7.6) 14 38'' 1'00''-1'01'' 1'22'' 3:35
4:01 (5.0-7.5) 15 39'' 1'01''-1'02'' 1'24'' 3:40
4:06 (4.9-7.3) 16 40'' 1'03''-1'04'' 1'26'' 3:45
4:11 (4.8-7.2) 17 41'' 1'04''-1'05'' 1'28'' 3:50
4:16 (4.7-7.0) 18 42'' 1'06''-1'07'' (x13) 1'30'' (x13) 3:55 (x11)
4:20 (4.6-6.9) 19 43'' 1'07''-1'08'' 1'32'' 4:00
4:25 (4.5-6.8) 20 44'' 1'09''-1'10'' 1'34'' 4:05
4:30 (4.4-6.7) 21 45'' 1'10''-1'11'' 1'36'' 4:10
4:35 (4.4-6.5) 22 46'' 1'12''-1'13'' 1'38'' 4:15
4:40 (4.3-6.4) 23 47'' 1'13''-1'14'' (x12) 1'40'' (x12) 4:20 (x10)
4:44 (4.2-6.3) 24 48'' 1'15''-1'16'' 1'42'' 4:25
4:49 (4.2-6.2) 25 49'' 1'16''-1'17'' 1'44'' 4:30
4:54 (4.1-6.1) 26 50'' 1'18''-1'19'' 1'46'' 4:35
4:59 (4.0-6.0) 27 51'' 1'19''-1'20'' 1'48'' 4:40
5:03 (4.0-5.9) 28 52'' 1'21''-1'22'' 1'50'' 4:45
5:08 (3.9-5.8) 29 53'' 1'22''-1'23'' 1'52'' 4:50
5:13 (3.8-5.8) 30 54'' 1'24''-1'25'' 1'54'' 4:55
5:18 (3.8-5.7) 31 55'' 1'25''-1'26'' 1'56'' 5:00
50''-1'00'' REST 45''-1'00'' 50''-1'00'' 50''-1'00'' 1'00'' 1'00"
600 700 800 1000 1200 1500
2:35 (x14) 1 2:40 (x14) 2:40 (x12) 2:45 (x10) 2:50 (x8) 2:50 (x7)
2:40 2 2:45 2:45 2:50 2:55 2:55
2:45 3 2:50 2:50 2:55 3:00 3:00
2:50 4 2:55 2:55 3:00 3:05 3:05
2:55 5 3:00 3:00 3:05 3:10 3:10
3:00 6 3:05 3:05 3:10 3:15 3:15
3:05 (x13) 7 3:10 (x13) 3:10 (x11) 3:15 (x9) 3:20 (x7) 3:20 (x6)
3:10 8 3:15 3:15 3:20 3:25 3:25
3:15 9 3:20 3:20 3:25 3:30 3:30
3:20 10 3:25 3:25 3:30 3:35 3:35
3:25 11 3:30 3:30 3:35 3:40 3:40
3:30 (x12) 12 3:35 (x12) 3:35 (x10) 3:40 (x8) 3:45 (x6) 3:45 (x5)
3:35 13 3:40 3:40 3:45 3:50 3:50
3:40 14 3:45 3:45 3:50 3:55 3:55
3:45 15 3:50 3:50 3:55 4:00 4:00
3:50 16 3:55 3:55 4:00 4:05 4:05
3:55 17 4:00 4:00 4:05 4:10 4:10
4:00 (x11) 18 4:05 (x11) 4:05 (x9) 4:10 (x7) 4:15 4:15
4:05 19 4:10 4:10 4:15 4:20 4:20
4:10 20 4:15 4:15 4:20 4:25 4:25
4:15 21 4:20 4:20 4:25 4:30 4:30
4:20 22 4:25 4:25 4:30 4:35 4:35
4:25 (x10) 23 4:30 (x10) 4:30 (x8) 4:35 (x6) 4:40 (x5) 4:40 (x4)
4:30 24 4:35 4:35 4:40 4:45 4:45
4:35 25 4:40 4:40 4:45 4:50 4:50
4:40 26 4:45 4:45 4:50 4:55 4:55
4:45 27 4:50 4:50 4:55 5:00 5:00
4:50 28 4:55 4:55 5:00 5:05 5:05
4:55 29 5:00 5:00 5:05 5:10 5:10
5:00 30 5:05 5:05 5:10 5:15 5:15
5:05 31 5:10 5:10 5:15 5:20 5:20
 1'00'' REST 1'00''-1'20'' 1'00''-1'20'' 1'00''-1'30'' 1'00''-1'30''
1600 CR 2000 CR 2400 CR 3000 CR 3200
2:50 (x6) 1 2:55 (x5) 2:55 (x5) 2:55 (x4) 2:55 (x4)
2:55 2 3:00 3:00 3:00 3:00
3:00 3 3:05 3:05 3:05 3:05
3:05 4 3:10 3:10 3:10 3:10
3:10 5 3:15 3:15 3:15 3:15
3:15 6 3:20 3:20 3:20 3:20
3:20 (x5) 7 3:25 (x4) 3:25 (x4) 3:25 (x3) 3:25 (x3)
3:25 8 3:30 3:30 3:30 3:30
3:30 9 3:35 3:35 3:35 3:35
3:35 10 3:40 3:40 3:40 3:40
3:40 11 3:45 3:45 3:45 3:45
3:45 12 3:50 3:50 3:50 3:50
3:50 13 3:55 3:55 3:55 3:55
3:55 14 4:00 4:00 4:00 4:00
4:00 15 4:05 4:05 4:05 4:05
4:05 16 4:10 4:10 4:10 4:10
4:10 17 4:15 4:15 4:15 4:15
4:15 18 4:20 4:20 4:20 4:20
4:20 19 4:25 4:25 4:25 4:25
4:25 20 4:30 4:30 4:30 4:30
4:30 21 4:35 4:35 4:35 4:35
4:35 22 4:40 4:40 4:40 4:40
4:40 (x4) 23 4:45 (x3) 4:45 (x3) 4:45 (x2) 4:45 (x2)
4:45 24 4:50 4:50 4:50 4:50
4:50 25 4:55 4:55 4:55 4:55
4:55 26 5:00 5:00 5:00 5:00
5:00 27 5:05 5:05 5:05 5:05
5:05 28 5:10 5:10 5:10 5:10
5:10 29 5:15 5:15 5:15 5:15
5:15 30 5:20 5:20 5:20 5:20
5:20 31 5:25 5:25 5:25 5:25
1'00''-1'30'' REST 2'00'' 2'00''-2'30'' 2'00''-3'00''
CR 4000 LT 2000 LT 2400 LT 3000
2:55 (x4) 1 2:50 (x5) 2:50 (x5) 2:50 (x4)
3:00 2 2:55 2:55 2:55
3:05 3 3:00 3:00 3:00
3:10 4 3:05 3:05 3:05
3:15 5 3:10 3:10 3:10
3:20 6 3:15 3:15 3:15
3:25 (x3) 7 3:20 (x4) 3:20 (x4) 3:20 (x3)
3:30 8 3:25 3:25 3:25
3:35 9 3:30 3:30 3:30
3:40 10 3:35 3:35 3:35
3:45 11 3:40 3:40 3:40
3:50 12 3:45 3:45 3:45
3:55 13 3:50 3:50 3:50
4:00 14 3:55 3:55 3:55
4:05 15 4:00 4:00 4:00
4:10 16 4:05 4:05 4:05
4:15 17 4:10 4:10 4:10
4:20 18 4:15 4:15 4:15
4:25 19 4:20 4:20 4:20
4:30 20 4:25 4:25 4:25
4:35 21 4:30 4:30 4:30
4:40 22 4:35 4:35 4:35
4:45 (x2) 23 4:40 (x3) 4:40 (x3) 4:40 (x2)
4:50 24 4:45 4:45 4:45
4:55 25 4:50 4:50 4:50
5:00 26 4:55 4:55 4:55
5:05 27 5:00 5:00 5:00
5:10 28 5:05 5:05 5:05
5:15 29 5:10 5:10 5:10
5:20 30 5:15 5:15 5:15
5:25 31 5:20 5:20 5:20
 EASY + FAST/SLOW 2km (100/100) PROGRESSIVE
1 3:30/13''/26'' (12+2km) 3:40-3:00 (12km)
2 3:35/14''/28'' 3:45-3:05
3 3:40/14''/28'' 3:50-3:10
4 3:45/15''/30'' 3:55-3:15
5 3:50/15''/30'' 4:00-3:20
6 3:55/16''/32'' 4:05-3:25
7 4:00/16''/32'' 4:10-3:30
8 4:05/17''/34'' 4:15-3:35
9 4:10/17''/34'' 4:20-3:40
10 4:15/18''/36'' 4:25-3:45
11 4:20/18''/36'' 4:30-3:50
12 4:25/19''/38'' (10+2km) 4:35-3:55
13 4:30/19''/38'' 4:40-4:00
14 4:35/20''/40'' 4:45-4:05 (10km)
15 4:40/20''/40'' 4:50-4:10
16 4:45/21''/42'' 4:55-4:15
17 4:50/21''/42'' 5:00-4:20
18 4:55/22''/44'' 5:05-4:25
19 5:00/22''/44'' 5:10-4:30
20 5:05/23''/46'' 5:15-4:35
21 5:10/23''/46'' 5:20-4:40
22 5:15/24''/48'' 5:25-4:45
23 5:20/24''/48'' (8+2km) 5:30-4:50 (8km)
24 5:25/25''/50'' 5:35-4:55
25 5:30/25''/50'' 5:40-5:00
26 5:35/26''/52'' 5:45-5:05
27 5:40/26''/52'' 5:50-5:10
28 5:45/27''/54'' 5:55-5:15
29 5:50/27''/54'' 6:00-5:20
30 5:55/28''/56'' 6:05-5:25
31 6:00/28''/56'' 6:10-5:30
 REST
COOL/STEADY (1000/1000) COOL/STEADY (600/400)
3:40-3:00 (12km) 3:40-3:00 (12km) 1
3:45-3:05 3:45-3:05 2
3:50-3:10 3:50-3:10 3
3:55-3:15 3:55-3:15 4
4:00-3:20 4:00-3:20 5
4:05-3:25 4:05-3:25 6
4:10-3:30 4:10-3:30 7
4:15-3:35 4:15-3:35 8
4:20-3:40 4:20-3:40 9
4:25-3:45 4:25-3:45 10
4:30-3:50 4:30-3:50 11
4:35-3:55 4:35-3:55 12
4:40-4:00 4:40-4:00 13
4:45-4:05 (10km) 4:45-4:05 (10km) 14
4:50-4:10 4:50-4:10 15
4:55-4:15 4:55-4:15 16
5:00-4:20 5:00-4:20 17
5:05-4:25 5:05-4:25 18
5:10-4:30 5:10-4:30 19
5:15-4:35 5:15-4:35 20
5:20-4:40 5:20-4:40 21
5:25-4:45 5:25-4:45 22
5:30-4:50 (8km) 5:30-4:50 (8km) 23
5:35-4:55 5:35-4:55 24
5:40-5:00 5:40-5:00 25
5:45-5:05 5:45-5:05 26
5:50-5:10 5:50-5:10 27
5:55-5:15 5:55-5:15 28
6:00-5:20 6:00-5:20 29
6:05-5:25 6:05-5:25 30
6:10-5:30 6:10-5:30 31
 4'00''/1'00'' REST
TEMPO RUN + 8x200 TEMPO RUN 1 TEMPO RUN 2 TEMPO RUN 3
2:55/28'' (7km) + 8x200 2:55 (8km) 3:00 (10km) 3:05 (12km) 1
3:00/28'' 3:00 3:05 3:10 2
3:05/29'' 3:05 3:10 3:15 3
3:10/29'' 3:10 3:15 3:20 4
3:15/30'' 3:15 3:20 3:25 5
3:20/30'' 3:20 3:25 3:30 6
3:25/31'' (6km) + 8x200 3:25 3:30 3:35 7
3:30/32'' 3:30 3:35 3:40 8
3:35/33'' 3:35 3:40 3:45 9
3:40/34'' 3:40 3:45 3:50 10
3:45/35'' 3:45 3:50 3:55 11
3:50/36'' 3:50 3:55 4:00 12
3:55/37'' 3:55 4:00 4:05 13
4:00/38'' 4:00 (7km) 4:05 (9km) 4:10 (11km) 14
4:05/39'' 4:05 4:10 4:15 15
4:10/40'' 4:10 4:15 4:20 16
4:15/41'' 4:15 4:20 4:25 17
4:20/42'' 4:20 4:25 4:30 18
4:25/43'' 4:25 4:30 4:35 19
4:30/44'' 4:30 4:35 4:40 20
4:35/45'' 4:35 4:40 4:45 21
4:40/46'' 4:40 4:45 4:50 22
4:45/47'' (5km) + 8x200 4:45 (6km) 4:50 (8km) 4:55 (10km) 23
4:50/48'' 4:50 4:55 5:00 24
4:55/49'' 4:55 5:00 5:05 25
5:00/50'' 5:00 5:05 5:10 26
5:05/51'' 5:05 5:10 5:15 27
5:10/52'' 5:10 5:15 5:20 28
5:15/53'' 5:15 5:20 5:25 29
5:20/54'' 5:20 5:25 5:30 30
5:25/55'' 5:25 5:30 5:35 31
 1'30''/3'00'' 1'30''/3'00'' 1'30'' REST 1'00''/2'30'' 1'30''/3'00''
600/500/400 1000/600/400 3200/2400/1600 3x(5x200) 3x(5x300)
2:30 (x4) 2:35 (x3) 2:45 1 26'' 41''-42''
2:34 2:40 2:50 2 26'' 42''-43''
2:38 2:44 2:55 3 27'' 44''-45''
2:42 2:48 3:00 4 27'' 45''-46''
2:46 2:52 3:05 5 28'' 47''-48''
2:50 2:56 3:10 6 28'' 48''-49''
2:54 3:00 3:15 7 29'' 50''-51''
2:58 3:05 3:20 8 30'' 51''-52''
3:02 3:10 3:25 9 31'' 53''-54''
3:05 3:15 3:30 10 32'' 54''-55''
3:10 3:20 3:35 11 33'' 55''-56''
3:15 3:25 3:40 12 34''
3:20 3:30 3:45 13 35''
3:25 3:35 3:50 14 36''
3:30 3:40 3:55 15 37''
3:35 3:45 4:00 16 38''
3:40 3:50 17 39''
3:45 3:55 18 40''
3:50 4:00 19
3:55 4:05 20
4:00 4:10 21
22
23
24
25
26
27
28
29
30
31
1'30''/4'00'' full rest (rest 1:2) REST 1'00'' 1'15''
3x(4x150) sprint hills lactic hills 400 500
18'' 80m (x10) 200m (x10) 1 2:33 (x10) 2:33 (x8)
18'' 80m 200m 2 2:37 2:37
19'' 80m 200m 3 2:42 2:42
19'' 80m 200m 4 2:46 2:46
20'' 80m 200m 5 2:51 2:51
20'' 80m 200m 6 2:55 2:55
21'' 80m 200m 7 3:00 3:00
21'' 80m 200m 8 3:04 3:04
22'' 80m 200m 9 3:09 3:09
22'' 70m (x10) 200m 10 3:13 3:13
23'' 70m 200m 11 3:18 3:18
23'' 70m 200m 12 3:22 3:22
24'' 70m 150m (x10) 13 3:27 3:27
24'' 70m 150m 14 3:31 3:31
25'' 70m 150m 15 3:36 3:36
25'' 60m (x10) 150m 16
60m 150m 17
60m 150m 18
60m 150m 19
60m 150m 20
60m 150m 21
60m 150m 22
50m (x10) 120m (x10) 23
50m 120m 24
50m 120m 25
50m 120m 26
50m 120m 27
50m 120m 28
50m 120m 29
50m 120m 30
50m 120m 31
 1'45'' 2'30'' 3'00'' SPECIFIC WORKOUTS
600 800 1000 600 800
2:33 (x6) 2:33 (x5) 2:33 (x4) 1 2:38 (x10) 2:38 (x8)
2:37 2:37 2:37 2 2:43 2:43
2:42 2:42 2:42 3 2:48 2:48
2:46 2:46 2:46 4 2:53 2:53
2:51 2:51 2:51 5 2:58 2:58
2:55 2:55 2:55 6 3:02 3:02
3:00 3:00 3:00 7 3:07 3:07
3:04 3:04 3:04 8 3:12 3:12
3:09 3:09 3:09 9 3:17 3:17
3:13 3:13 3:13 10 3:22 3:22
3:18 3:18 3:18 11 3:26 3:26
3:22 3:22 3:22 12 3:31 3:31
3:27 3:27 3:27 13 3:36 3:36
3:31 3:31 3:31 14 3:41 3:41
3:36 3:36 3:36 15 3:45 3:45
16 3:50 3:50
17 3:55 3:55
18 4:00 4:00
19 4:05 4:05
20
21
22
23
24
25
26
27
28
29
30
31
AT 5Km RACE PACE (rest 1'30'') SPECIFIC WORKOUTS
1000 1200 1500 800 1000
2:38 (x6) 2'38'' (x5) 2'38'' (x4) 1 2:45 (x12) 2:45 (x10)
2:43 2:43 2:43 2 2:50 2:50
2:48 2:48 2:48 3 2:55 2:55
2:53 2:53 2:53 4 3:00 3:00
2:58 2:58 2:58 5 3:05 3:05
3:02 3:02 3:02 6 3:10 3:10
3:07 3:07 3:07 7 3:15 3:15
3:12 3:12 3:12 8 3:20 (x11) 3:20 (x9)
3:17 3:17 3:17 9 3:25 3:25
3:22 3:22 3:22 10 3:30 3:30
3:26 3:26 3:26 11 3:35 3:35
3:31 3:31 3:31 12 3:40 3:40
3:36 3:36 3:36 13 3:45 3:45
3:41 3:41 3:41 14 3:50 3:50
3:45 3:45 3:45 15 3:55 (x10) 3:55 (x8)
3:50 3:50 3:50 16 4:00 4:00
3:55 3:55 3:55 17 4:05 4:05
4:00 4:00 4:00 18 4:10 4:10
4:05 4:05 4:05 19 4:15 4:15
20 4:20 4:20
21 4:25 4:25
22
23
24
25
26
27
28
29
30
31
AT 10Km RACE PACE (rest 1'00'') vVOmax INTERVAL
1200 1600 2000 vVO2max 30''-30'' (x20)
2:45 (x8) 2:45 (x6) 2:45 (x5) 1 2:34 195-98
2:50 2:50 2:50 2 2:38 190-95
2:55 2:55 2:55 3 2:42 186-93
3:00 3:00 3:00 4 2:46 181-91
3:05 3:05 3:05 5 2:50 177-89
3:10 3:10 3:10 6 2:54 173-87
3:15 3:15 3:15 7 2:58 169-85
3:20 (x7) 3:20 (x5) 3:20 (x4) 8 3:02 165-83
3:25 3:25 3:25 9 3:06 162-81
3:30 3:30 3:30 10 3:10 158-79
3:35 3:35 3:35 11 3:14 155-78
3:40 3:40 3:40 12 3:18 152-76
3:45 3:45 3:45 13 3:22 149-75
3:50 3:50 3:50 14 3:26 146-73
3:55 (x6) 3:55 (x4) 3:55 (x3) 15 3:30 143-72
4:00 4:00 4:00 16 3:34 141-71
4:05 4:05 4:05 17 3:38 138-69
4:10 4:10 4:10 18 3:42 136-68
4:15 4:15 4:15 19 3:46 133-67
4:20 4:20 4:20 20 3:50 131-66
4:25 4:25 4:25 21 3:54 129-65
22 3:58 127-64
23 4:02 124-62
24 4:06 122-61
25 4:10 120-60
26 4:14 119-60
27 4:18 117-59
28 4:22 115-58
29 4:26 113-57
30 4:30 112-56
31 4:34 110-55
 WORKOUTS (rest 1:1) VO2max FARTLEK SESSIONS
60''-60'' (x10) 3'-3' (x5) ml/kg/min 20' (1:30/0:30) 40' (4:00/1:00)
390-196 1169 76.2 ± 5 1 3:40/2:10 3:40/2:25
380-190 1140 74.3 ± 5 2 3:45/2:15 3:45/2:30
372-186 1112 72.5 ± 5 3 3:50/2:20 3:50/2:30
362-182 1085 70.8 ± 5 4 3:55/2:20 3:55/2:35
354-178 1059 69.2 ± 5 5 4:00/2:25 4:00/2:40
346-174 1035 67.7 ± 5 6 4:05/2:30 4:05/2:45
338-170 1012 66.2 ± 5 7 4:10/2:30 4:10/2:50
330-166 990 64.8 ± 5 8 4:15/2:35 4:15/2:50
324-162 968 63.5 ± 5 9 4:20/2:40 4:20/2:55
316-158 948 62.2 ± 5 10 4:25/2:40 4:25/3:00
310-156 928 60.9 ± 5 11 4:30/2:45 4:30/3:05
304-152 910 59.7 ± 5 12 4:35/2:50 4:35/3:10
298-150 892 58.6 ± 5 13 4:40/2:50 4:40/3:10
292-146 874 57.5 ± 5 14 4:45/2:55 4:45/3:15
286-144 858 56.5 ± 5 15 4:50/3:00 4:50/3:20
282-142 842 55.4 ± 5 16 4:55/3:00 4:55/3:25
276-138 826 54.5 ± 5 17 5:00/3:05 5:00/3:30
272-136 811 53.5 ± 5 18 5:05/3:10 5:05/3:30
266-134 797 52.6 ± 5 19 5:10/3:10 5:10/3:35
262-132 783 51.7 ± 5 20 5:15/3:15 5:15/3:40
258-130 770 50.9 ± 5 21 5:20/3:20 5:20/3:45
254-128 757 50.1 ± 5 22
248-124 744 49.3 ± 5 23
244-122 732 48.5 ± 5 24
240-120 720 47.8 ± 5 25
238-120 709 47.0 ± 5 26
234-118 698 46.3 ± 5 27
230-116 688 45.7 ± 5 28
226-114 677 45.0 ± 5 29
224-112 667 44.4 ± 5 30
220-110 657 43.8 ± 5 31
 NON STOP REST 30'' 30''
40' (3:30-1:30) 40' (3:00-2:00) 40' (2:30-2:30) 200 400
3:40/2:35 3:40/2:40 3:40/2:45 1 30'' (x20) 1'04'' (x20)
3:45/2:40 3:45/2:45 3:45/2:50 2 30'' 1'06''
3:50/2:45 3:50/2:50 3:50/2:55 3 31'' 1'08''
3:55/2:50 3:55/2:55 3:55/3:00 4 31'' 1'10''
4:00/2:55 4:00/3:00 4:00/3:05 5 32'' 1'12''
4:05/3:00 4:05/3:05 4:05/3:10 6 32'' 1'14''
4:10/3:05 4:10/3:10 4:10/3:15 7 33'' 1'16''
4:15/3:10 4:15/3:15 4:15/3:20 8 34'' 1'18''
4:20/3:15 4:20/3:20 4:20/3:25 9 35'' 1'20''
4:25/3:20 4:25/3:25 4:25/3:30 10 36'' 1'22''
4:30/3:25 4:30/3:30 4:30/3:35 11 37'' 1'24''
4:35/3:30 4:35/3:35 4:35/3:40 12 38'' 1'26''
4:40/3:35 4:40/3:40 4:40/3:45 13 39'' 1'28''
4:45/3:40 4:45/3:45 4:45/3:50 14 40'' 1'30''
4:50/3:45 4:50/3:50 4:50/3:55 15 41'' 1'32''
4:55/3:50 4:55/3:55 4:55/4:00 16 42'' 1'34''
5:00/3:55 5:00/4:00 5:00/4:05 17 43'' 1'36''
5:05/4:00 5:05/4:05 5:05/4:10 18 44'' 1'38''
5:10/4:05 5:10/4:10 5:10/4:15 19 45'' 1'40''
5:15/4:10 5:15/4:15 5:15/4:20 20
5:20/4:15 5:20/4:20 5:20/4:25 21
22
23
24
25
26
27
28
29
30
31
1'30''-2'00'' 1'30''-2'00'' 15-20min 25-30min
800 1000 WARM UP PROGRESSIVE WARM UP
2:35 (x8) 2:40 (x6) 1 4:00 (4-5km) 4:00-3:30 (7-8km)
2:40 2:45 2 4:05 4:05-3:35
2:45 2:50 3 4:10 4:10-3:40
2:50 2:55 4 4:15 4:15-3:45
2:55 3:00 5 4:20 4:20-3:50
3:00 3:05 6 4:25 (3.5-4.5km) 4:25-3:55
3:05 3:10 7 4:30 4:30-4:00 (6-7km)
3:10 3:15 8 4:35 4:35-4:05
3:15 3:20 9 4:40 4:40-4:10
3:20 3:25 10 4:45 4:45-4:15
3:25 3:30 11 4:50 4:50-4:20
3:30 3:35 12 4:55 4:55-4:25
3:35 3:40 13 5:00 (3-4km) 5:00-4:30
3:40 3:45 14 5:05 5:05-4:35
3:45 3:50 15 5:10 5:10-4:40
3:50 3:55 16 5:15 5:15-4:45 (5-6km)
17 5:20 5:20-4:50
18 5:25 5:25-4:55
19 5:30 5:30-5:00
20 5:35 5:35-5:05
21 5:40 5:40-5:10
22 5:45 (2.5-3.5km) 5:45-5:15
23 5:50 5:50-5:20
24 5:55 5:55-5:25
25 6:00 6:00-5:30 (4-5km)
26 6:05 6:05-5:35
27 6:10 6:10-5:40
28 6:15 6:15-5:45
29 6:20 6:20-5:50
30 6:25 6:25-5:55
31 6:30 6:30-6:00
 5-10min REST 1'30'' 1'30'' 1'30'' 1'30'' REST
COOL DOWN 1000 1200 1600 2000
4:40 1 2:45 (x10) 2:45 (x8) 2:45 (x6) 2:45 (x5) 1
4:45 2 2:50 2:50 2:50 2:50 2
4:50 3 2:55 2:55 2:55 2:55 3
4:55 4 3:00 3:00 3:00 3:00 4
5:00 5 3:05 3:05 3:05 3:05 5
5:05 6 3:10 3:10 3:10 3:10 6
5:10 7 3:15 3:15 3:15 3:15 7
5:15 8 3:20 3:20 3:20 3:20 8
5:20 9 3:25 3:25 3:25 3:25 9
5:25 10 3:30 3:30 3:30 3:30 10
5:30 11 3:35 3:35 3:35 3:35 11
5:35 12 3:40 3:40 3:40 3:40 12
5:40 13 3:45 3:45 3:45 3:45 13
5:45 14 3:50 3:50 3:50 3:50 14
5:50 15 3:55 3:55 3:55 3:55 15
5:55 16 4:00 4:00 4:00 4:00 16
6:00 17 4:05 4:05 4:05 4:05 17
6:05 18 4:10 4:10 4:10 4:10 18
6:10 19 4:15 4:15 4:15 4:15 19
6:15 20 4:20 4:20 4:20 4:20 20
6:20 21 4:25 4:25 4:25 4:25 21
6:25 22 4:30 4:30 4:30 4:30 22
6:30 23 4:35 4:35 4:35 4:35 23
6:35 24 4:40 4:40 4:40 4:40 24
6:35 25 4:45 4:45 4:45 4:45 25
6:40 26 4:50 4:50 4:50 4:50 26
6:45 27 4:55 4:55 4:55 4:55 27
6:50 28 5:00 5:00 5:00 5:00 28
6:55 29 5:05 5:05 5:05 5:05 29
6:55 30 5:10 5:10 5:10 5:10 30
7:00 31 5:15 5:15 5:15 5:15 31
 200m 400m
1000 1200
2:45 (x10) (0'50") 2:50 (x8) (1'40'')
2:50 2:55
2:55 3:00
3:00 3:05
3:05 3:10
3:10 3:15
3:15 (x9) (1'00'') 3:20 (x7) (2'00'')
3:20 3:25
3:25 3:30
3:30 3:35
3:35 3:40
3:40 (x8) (1'10'') 3:45 (x6) (2'20'')
3:45 3:50
3:50 3:55
3:55 4:00
4:00 4:05
4:05 4:10
4:10 (x7) (1'20'') 4:15 (2'40")
4:15 4:20
4:20 4:25
4:25 4:30
4:30 4:35
4:35 (x6) (1'30'') 4:40 (x5) (3'00")
4:40 4:45
4:45 4:50
4:50 4:55
4:55 5:00
5:00 5:05
5:05 5:10
5:10 5:15
5:15 5:20