Below are suggested interval workouts and the paces you should be running these intervals for your 1/4 Effort workout.

Suggested Workout (7000m)	Suggested Pace		Alternate Workout
10-12 X 600m	2:22.42 2:15.30 - 2:35.23	or	10-12 X 2 minutes
6-8 X 800m	3:16.35 3:06.53 - 3:34.02	or	6-8 X 3 minutes
5-7 X 1k	3:59.35 3:47.38 - 4:20.89	or	5-7 X 4 minutes
3-4 X 1 mile	6:41.16 6:21.11 - 7:17.27	or	3-4 X 6 minutes
3 X 2k	8:28.23 8:02.82 - 9:13.97	or	3 X 7 minutes