Performance level:           mile:     9:04
                               5K:    31:18
                               8K:    51:38
                              10K:  1:05:29
                         marathon:  5:04:36


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:49   4:12   6:46   9:33  20:37
92.5%  1- 2  4- 5m   1:52   4:19   6:57   9:48  21:10
90.0%  2- 3  4- 5m   1:55   4:26   7:09  10:04  21:45
87.5%  3- 4  3- 4m   1:58   4:34   7:21  10:22  22:23
85.0%  4- 5  3- 4m   2:02   4:42   7:34  10:40  23:02
82.5%  6- 7  2- 3m   2:05   4:50   7:48  11:00
80.0%  8- 9  2- 3m   2:09   5:00   8:03  11:20
77.5% 10-12  1- 2m   2:13   5:09   8:18
75.0% 13-15  1- 2m   2:18   5:19   8:35
72.5% 16-18 60-90s   2:23   5:30
70.0% 19-21 60-90s   2:28   5:42


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