| Interval Training pace list to train with Matt Reed and Suunto, April 2008 | ||||||
| pace minutes per mile |
speed mph |
speed km/h |
pace min per km |
|||
| 06:00,0 | 10,0 | 16,1 | 03:44,0 | |||
| 06:02,0 | 9,9 | 16,0 | 03:45,0 | |||
| 06:04,0 | 9,9 | 15,9 | 03:46,0 | |||
| 06:06,0 | 9,8 | 15,8 | 03:47,0 | |||
| 06:08,0 | 9,8 | 15,7 | 03:49,0 | |||
| 06:10,0 | 9,7 | 15,7 | 03:50,0 | |||
| 06:12,0 | 9,7 | 15,6 | 03:51,0 | |||
| 06:14,0 | 9,6 | 15,5 | 03:52,0 | |||
| 06:16,0 | 9,6 | 15,4 | 03:53,0 | |||
| 06:18,0 | 9,5 | 15,3 | 03:55,0 | |||
| 06:20,0 | 9,5 | 15,2 | 03:56,0 | |||
| 06:22,0 | 9,4 | 15,2 | 03:57,0 | |||
| 06:24,0 | 9,4 | 15,1 | 03:59,0 | |||
| 06:26,0 | 9,3 | 15,0 | 04:00,0 | |||
| 06:28,0 | 9,3 | 14,9 | 04:01,0 | |||
| 06:30,0 | 9,2 | 14,9 | 04:02,0 | 1 Minute | ||
| 06:31,0 | 9,2 | 14,8 | 04:03,0 | 400 m | ||
| 06:32,0 | 9,2 | 14,8 | 04:04,0 | |||
| 06:34,0 | 9,1 | 14,7 | 04:05,0 | |||
| 06:36,0 | 9,1 | 14,6 | 04:06,0 | |||
| 06:38,0 | 9,0 | 14,6 | 04:07,0 | |||
| 06:40,0 | 9,0 | 14,5 | 04:09,0 | |||
| 06:42,0 | 9,0 | 14,4 | 04:10,0 | |||
| 06:44,0 | 8,9 | 14,3 | 04:11,0 | |||
| 06:46,0 | 8,9 | 14,3 | 04:12,0 | |||
| 06:48,0 | 8,8 | 14,2 | 04:14,0 | |||
| 06:50,0 | 8,8 | 14,1 | 04:15,0 | 2 Minutes | ||
| 06:51,0 | 8,8 | 14,1 | 04:15,0 | 800 m | ||
| 06:52,0 | 8,7 | 14,1 | 04:16,0 | |||
| 06:53,0 | 8,7 | 14,0 | 04:17,0 | |||
| 06:54,0 | 8,7 | 14,0 | 04:17,0 | |||
| 06:55,0 | 8,7 | 14,0 | 04:18,0 | |||
| 06:56,0 | 8,7 | 13,9 | 04:18,0 | |||
| 06:57,0 | 8,6 | 13,9 | 04:19,0 | |||
| 06:58,0 | 8,6 | 13,9 | 04:20,0 | |||
| 06:59,0 | 8,6 | 13,8 | 04:20,0 | |||
| 07:00,0 | 8,6 | 13,8 | 04:21,0 | 3 Minutes | ||
| 07:01,0 | 8,6 | 13,8 | 04:22,0 | 1000 m | ||
| 07:02,0 | 8,5 | 13,7 | 04:22,0 | |||
| 07:03,0 | 8,5 | 13,7 | 04:23,0 | |||
| 07:04,0 | 8,5 | 13,7 | 04:23,0 | |||
| 07:05,0 | 8,5 | 13,6 | 04:24,0 | |||
| 07:06,0 | 8,5 | 13,6 | 04:25,0 | |||
| 07:07,0 | 8,4 | 13,6 | 04:25,0 | |||
| 07:08,0 | 8,4 | 13,5 | 04:26,0 | |||
| 07:09,0 | 8,4 | 13,5 | 04:27,0 | |||
| 07:10,0 | 8,4 | 13,5 | 04:27,0 | 4 Minutes | ||
| 07:11,0 | 8,4 | 13,4 | 04:28,0 | 1200 m | ||
| 07:12,0 | 8,3 | 13,4 | 04:28,0 | |||
| 07:14,0 | 8,3 | 13,3 | 04:30,0 | |||
| 07:16,0 | 8,3 | 13,3 | 04:31,0 | |||
| 07:18,0 | 8,2 | 13,2 | 04:32,0 | |||
| 07:20,0 | 8,2 | 13,2 | 04:33,0 | |||
| 07:22,0 | 8,1 | 13,1 | 04:35,0 | |||
| 07:24,0 | 8,1 | 13,0 | 04:36,0 | |||
| 07:25,0 | 8,1 | 13,0 | 04:37,0 | 5 Minutes | ||
| 07:26,0 | 8,1 | 13,0 | 04:37,0 | 1600 m | ||
| 07:28,0 | 8,0 | 12,9 | 04:38,0 | |||
| 07:30,0 | 8,0 | 12,9 | 04:40,0 | |||
| 07:32,0 | 8,0 | 12,8 | 04:41,0 | |||
| 07:34,0 | 7,9 | 12,8 | 04:42,0 | |||
| 07:36,0 | 7,9 | 12,7 | 04:43,0 | |||
| 07:38,0 | 7,9 | 12,6 | 04:45,0 | |||
| 07:40,0 | 7,8 | 12,6 | 04:46,0 | |||
| 07:42,0 | 7,8 | 12,5 | 04:47,0 | |||
| 07:44,0 | 7,8 | 12,5 | 04:48,0 | |||
| 07:46,0 | 7,7 | 12,4 | 04:50,0 | |||
| 07:48,0 | 7,7 | 12,4 | 04:51,0 | |||
| 07:50,0 | 7,7 | 12,3 | 04:52,0 | |||
| 07:52,0 | 7,6 | 12,3 | 04:53,0 | |||
| 07:54,0 | 7,6 | 12,2 | 04:55,0 | |||
| 07:56,0 | 7,6 | 12,2 | 04:56,0 | |||
| 07:58,0 | 7,5 | 12,1 | 04:57,0 | |||
| 08:00,0 | 7,5 | 12,1 | 04:58,0 | 15 Minutes Warm Up | ||
| 08:01,0 | 7,5 | 12,0 | 04:59,0 | 3000 m Warm Up | ||
| 08:02,0 | 7,5 | 12,0 | 05:00,0 | |||
| 08:04,0 | 7,4 | 12,0 | 05:01,0 | |||
| 08:06,0 | 7,4 | 11,9 | 05:02,0 | |||
| 08:08,0 | 7,4 | 11,9 | 05:03,0 | |||
| 08:10,0 | 7,3 | 11,8 | 05:04,0 | |||
| 08:12,0 | 7,3 | 11,8 | 05:06,0 | |||
| 08:14,0 | 7,3 | 11,7 | 05:07,0 | |||
| 08:16,0 | 7,3 | 11,7 | 05:08,0 | |||
| 08:18,0 | 7,2 | 11,6 | 05:09,0 | |||
| 08:20,0 | 7,2 | 11,6 | 05:11,0 | |||
| 08:22,0 | 7,2 | 11,5 | 05:12,0 | |||
| 08:24,0 | 7,1 | 11,5 | 05:13,0 | |||
| 08:26,0 | 7,1 | 11,4 | 05:14,0 | |||
| 08:28,0 | 7,1 | 11,4 | 05:16,0 | |||
| 08:30,0 | 7,1 | 11,4 | 05:17,0 | |||