I have recently finished a simple Excel file with classified methods I sometimes use when it comes to running based intervals (and cross-training). Most of them are based on work by Dan Baker, Joel Jamieson, Martin Buchheit plus some of my tweaks.
Please note that this is a work in progress and ratios between %HRmax, MAS, v30-15IFT, VT1, VT2 are on average - individuals tend to vary. Look at this as guidelines and use your common sense and experience to adapt it.
Please be free to modify it and/or attach your own methods. I won’t expand much on how to use it – Play and discover :) You can modify the yellow field and the template will calculate the paces.
Click HERE to download