Performance level:           mile:     8:51
                               5K:    30:33
                               8K:    50:24
                              10K:  1:03:56
                         marathon:  4:57:20


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:46   4:06   6:37   9:19  20:07
92.5%  1- 2  4- 5m   1:49   4:13   6:48   9:34  20:40
90.0%  2- 3  4- 5m   1:52   4:20   6:59   9:50  21:14
87.5%  3- 4  3- 4m   1:55   4:27   7:11  10:07  21:51
85.0%  4- 5  3- 4m   1:59   4:35   7:24  10:25  22:29
82.5%  6- 7  2- 3m   2:02   4:43   7:37  10:44
80.0%  8- 9  2- 3m   2:06   4:52   7:51  11:04
77.5% 10-12  1- 2m   2:10   5:01   8:06
75.0% 13-15  1- 2m   2:15   5:11   8:23
72.5% 16-18 60-90s   2:19   5:22
70.0% 19-21 60-90s   2:24   5:34


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