Target 800 Workouts – Sample Progression

Goal – 2:08

Distances in BOLD shall be done on pace (16 sec per 100), distances not in bold shall be done at about 40% to 50% slower pace ( 23sec per 100).

100/300/100/200/100 - 16/69/16/46/16 = 2:43

100/200/100/100/100/100/100 – 16/46/16/23/16/23/16 = 2:36

100/200/200/200/100 – 16/46/32/46/16 = 2:36

100/200/100/200/200 – 16/46/16/46/32 = 2:36

100/100/200/200/200 – 16/23/32/46/32 = 2:29

100/200/200/100/200 – 16/46/32/23/32 = 2:29

200/100/200/100/200 – 32/23/32/23/32 = 2:22

200/100/100/100/300 – 32/23/16/23/48 = 2:22

300/200/300 – 48/46/48 = 2:22

300/100/400 - 48/23/64 = 2:15