Performance level:           mile:     8:39
                               5K:    29:51
                               8K:    49:13
                              10K:  1:02:27
                         marathon:  4:50:26


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:44   4:00   6:28   9:06  19:39
92.5%  1- 2  4- 5m   1:47   4:07   6:38   9:21  20:11
90.0%  2- 3  4- 5m   1:49   4:14   6:49   9:36  20:45
87.5%  3- 4  3- 4m   1:53   4:21   7:01   9:53  21:20
85.0%  4- 5  3- 4m   1:56   4:28   7:13  10:10  21:58
82.5%  6- 7  2- 3m   2:00   4:37   7:26  10:29
80.0%  8- 9  2- 3m   2:03   4:45   7:40  10:48
77.5% 10-12  1- 2m   2:07   4:54   7:55
75.0% 13-15  1- 2m   2:11   5:04   8:11
72.5% 16-18 60-90s   2:16   5:15
70.0% 19-21 60-90s   2:21   5:26


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