Performance level:           mile:     8:27
                               5K:    29:10
                               8K:    48:06
                              10K:  1:01:01
                         marathon:  4:43:50


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:41   3:55   6:19   8:53  19:12
92.5%  1- 2  4- 5m   1:44   4:01   6:29   9:08  19:43
90.0%  2- 3  4- 5m   1:47   4:08   6:40   9:23  20:16
87.5%  3- 4  3- 4m   1:50   4:15   6:51   9:39  20:51
85.0%  4- 5  3- 4m   1:53   4:22   7:03   9:56  21:28
82.5%  6- 7  2- 3m   1:57   4:30   7:16  10:14
80.0%  8- 9  2- 3m   2:00   4:39   7:30  10:34
77.5% 10-12  1- 2m   2:04   4:48   7:44
75.0% 13-15  1- 2m   2:08   4:57   8:00
72.5% 16-18 60-90s   2:13   5:08
70.0% 19-21 60-90s   2:18   5:19


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