Performance level: mile: 10:19
5K: 35:39
8K: 58:48
10K: 1:14:35
marathon: 5:46:54
Sample Interval Workouts
Speed Reps Rest 400m 800m 1200m 1600m 3200m
----- ---- ---- ---- ---- ----- ----- -----
95.0% 0- 1 4- 5m 2:04 4:47 7:43 10:52 23:28
92.5% 1- 2 4- 5m 2:07 4:55 7:55 11:10 24:06
90.0% 2- 3 4- 5m 2:11 5:03 8:09 11:28 24:47
87.5% 3- 4 3- 4m 2:15 5:11 8:23 11:48 25:29
85.0% 4- 5 3- 4m 2:18 5:21 8:37 12:09 26:14
82.5% 6- 7 2- 3m 2:23 5:30 8:53 12:31
80.0% 8- 9 2- 3m 2:27 5:41 9:10 12:54
77.5% 10-12 1- 2m 2:32 5:52 9:27
75.0% 13-15 1- 2m 2:37 6:03 9:46
72.5% 16-18 60-90s 2:42 6:16
70.0% 19-21 60-90s 2:48 6:29
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