Running Athlete Performance System

Enter your 200 time:

Enter your 400 time:

52

Enter your 800 time:

2:09

Enter your Mile time:

5:11

Intensity	Reps & Rest	100	150	200	250	300	350	400	500	600	800	1200	1600
95.0%	1 Reps / None Rest	11 39	17 29	23 52	30 48	37 50	44 92	53 95	1:11 10	1:31 16	2:14 79	3:41 06	5:26 45
92.5%	1-2 Reps / 4-5 Rest	11 69	17 76	24 16	31 31	38 51	46 14	55 41	1:13 10	1:33 71	2:18 32	3:47 03	5:35 20
90.0%	2-3 Reps / 4-5 Rest	12 00	18 26	24 84	32 19	39 59	47 44	56 97	1:15 24	1:36 51	2:22 23	3:53 28	5:44 63
87.5%	3-4 Reps / 3-4 Rest	12 34	18 79	25 56	33 13	40 75	48 83	58 63	1:17 51	1:39 44	2:26 26	3:59 96	5:54 47
85.0%	4-5 Reps / 3-4 Rest	12 69	19 35	26 33	34 12	41 96	50 30	1:00 38	1:19 91	1:42 52	2:30 54	4:07 00	6:04 86
82.5%	6-7 Reps / 2-3 Rest	13 07	19 95	27 14	35 17	43 26	51 86	1:02 25	1:22 47	1:45 86	2:35 20	4:14 55	6:15 93
80.0%	8-9 Reps / 2-3 Rest	13 47	20 58	28 00	36 29	44 64	53 52	1:04 23	1:25 18	1:49 47	2:39 99	4:22 46	6:27 69
77.5%	10-12 Reps / 1-2 Rest	13 90	21 26	28 92	37 48	46 10	55 28	1:06 33	1:28 06	1:53 22	2:45 16	4:09 38	0 00
75.0%	13-15 Reps / 1-2 Rest	14 35	21 97	29 89	38 74	47 66	57 16	1:08 57	1:31 13	1:57 24	2:50 70	4:18 43	0 00
72.5%	16-18 Reps / 1-1.5 Rest	14 84	22 73	30 93	40 08	49 30	59 15	1:10 94	1:34 37	2:01 54	2:56 49	0 00	0 00
70.0%	19-21 Reps / 60s-90s Rest	15 36	23 54	32 03	41 51	51 05	1:01 26	1:13 46	1:37 82	2:06 23	0 00	0 00	0 00
67.5%	22-24 Reps / 45s-75s Rest	15 90	24 40	33 19	43 02	52 92	1:03 51	1:16 14	1:41 49	2:11 20	0 00	0 00	0 00
65.0%	25-29 Reps / 45-75s Rest	16 49	25 31	34 44	44 63	54 90	1:05 90	1:18 99	1:45 39	0 00	0 00	0 00	0 00
62.5%	30-35 Reps / 30s-60s Rest	17 11	26 28	35 76	46 34	57 00	1:08 45	1:22 02	1:49 54	0 00	0 00	0 00	0 00
60.0%	36-40 Reps / 30s-60s Rest	17 77	27 31	37 16	48 16	59 24	1:11 15	1:25 24	1:53 95	0 00	0 00	0 00	0 00

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