Performance level:           mile:    10:56
                               5K:    37:45
                               8K:  1:02:15
                              10K:  1:18:58
                         marathon:  6:07:18


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:11   5:04   8:10  11:30  24:51
92.5%  1- 2  4- 5m   2:15   5:12   8:23  11:49  25:32
90.0%  2- 3  4- 5m   2:18   5:21   8:37  12:09  26:14
87.5%  3- 4  3- 4m   2:22   5:30   8:52  12:30  27:00
85.0%  4- 5  3- 4m   2:27   5:40   9:08  12:52  27:47
82.5%  6- 7  2- 3m   2:31   5:50   9:24  13:15
80.0%  8- 9  2- 3m   2:36   6:01   9:42  13:40
77.5% 10-12  1- 2m   2:41   6:12  10:01
75.0% 13-15  1- 2m   2:46   6:25  10:21
72.5% 16-18 60-90s   2:52   6:38
70.0% 19-21 60-90s   2:58   6:52


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