Performance level:           mile:    11:16
                               5K:    38:53
                               8K:  1:04:08
                              10K:  1:21:22
                         marathon:  6:18:26


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:15   5:13   8:25  11:51  25:36
92.5%  1- 2  4- 5m   2:19   5:21   8:39  12:11  26:18
90.0%  2- 3  4- 5m   2:23   5:30   8:53  12:31  27:02
87.5%  3- 4  3- 4m   2:27   5:40   9:08  12:52  27:48
85.0%  4- 5  3- 4m   2:31   5:50   9:24  13:15  28:37
82.5%  6- 7  2- 3m   2:36   6:00   9:42  13:39
80.0%  8- 9  2- 3m   2:40   6:12  10:00  14:05
77.5% 10-12  1- 2m   2:46   6:24  10:19
75.0% 13-15  1- 2m   2:51   6:36  10:40
72.5% 16-18 60-90s   2:57   6:50
70.0% 19-21 60-90s   3:03   7:05


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