posted Feb 17, 2014, 10:26 AM by Mustang TrackXC
|
Current/Expected Mile time
|
Goal Mile Time
|
400m (C)
|
800m (C)
|
1600(C)
|
Thres-hold
|
200 Reps
|
400 Reps (in sec)
|
800 reps
|
1K Int
|
|
4:37
|
4:20
|
56.6
|
2:04
|
4:35
|
5:25-50
|
30
|
66-70
|
220-30
|
3-310
|
|
4:45
|
4:30
|
58
|
2:07
|
4:45
|
5:35-6:00
|
31
|
68-72
|
225-30
|
310-20
|
|
5:00
|
4:45
|
1:01
|
2:14
|
5:00
|
5:50-6:15
|
32
|
71-75
|
235-42
|
323-31
|
|
5:15
|
5:00
|
1:04
|
2:21
|
5:15
|
6:05-30
|
34
|
74-79
|
246-53
|
330-40
|
|
5:30
|
5:15
|
1:07
|
2:28
|
5:30
|
6:25-50
|
35
|
77-83
|
253-300
|
340-51
|
|
5:45
|
5:30
|
1:10
|
2:35
|
5:45
|
6:40-7:10
|
36
|
80-86
|
300-310
|
345-400
|
|
6:00
|
5:45
|
1:13
|
2:42
|
6:00
|
6:55-7:25
|
38
|
83-89
|
306-315
|
355-410
|
|
6:15
|
6:00
|
1:16
|
2:48
|
6:15
|
7:15-40
|
40
|
85-93
|
314-23
|
405-20
|
|
6:30
|
6:15
|
1:19
|
2:55
|
6:30
|
7:30-55
|
40
|
88-96
|
320-32
|
415-30
|
|
6:45
|
6:30
|
1:22
|
3:02
|
6:45
|
7:45-8:10
|
42
|
90-100
|
327-37
|
425-40
|
|
7:00
|
6:45
|
1:25
|
3:09
|
7:00
|
8:15-40
|
44
|
94-104
|
335-45
|
435-50
|
|
7:15
|
7:00
|
1:28
|
3:16
|
7:15
|
8:30-9:00
|
45
|
97-106
|
342-53
|
445-500
|
|
|
