Performance level: mile: 9:47
5K: 33:46
8K: 55:42
10K: 1:10:39
marathon: 5:28:38
Sample Interval Workouts
Speed Reps Rest 400m 800m 1200m 1600m 3200m
----- ---- ---- ---- ---- ----- ----- -----
95.0% 0- 1 4- 5m 1:57 4:32 7:19 10:18 22:14
92.5% 1- 2 4- 5m 2:01 4:39 7:30 10:34 22:50
90.0% 2- 3 4- 5m 2:04 4:47 7:43 10:52 23:28
87.5% 3- 4 3- 4m 2:07 4:55 7:56 11:11 24:09
85.0% 4- 5 3- 4m 2:11 5:04 8:10 11:30 24:51
82.5% 6- 7 2- 3m 2:15 5:13 8:25 11:51
80.0% 8- 9 2- 3m 2:19 5:23 8:41 12:14
77.5% 10-12 1- 2m 2:24 5:33 8:58
75.0% 13-15 1- 2m 2:29 5:44 9:16
72.5% 16-18 60-90s 2:34 5:56
70.0% 19-21 60-90s 2:39 6:09
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