Performance level:           mile:     8:05
                               5K:    27:54
                               8K:    46:01
                              10K:    58:22
                         marathon:  4:31:29


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:37   3:45   6:02   8:30  18:22
92.5%  1- 2  4- 5m   1:40   3:51   6:12   8:44  18:52
90.0%  2- 3  4- 5m   1:42   3:57   6:22   8:59  19:23
87.5%  3- 4  3- 4m   1:45   4:04   6:33   9:14  19:57
85.0%  4- 5  3- 4m   1:48   4:11   6:45   9:30  20:32
82.5%  6- 7  2- 3m   1:52   4:19   6:57   9:48
80.0%  8- 9  2- 3m   1:55   4:27   7:10  10:06
77.5% 10-12  1- 2m   1:59   4:35   7:24
75.0% 13-15  1- 2m   2:03   4:44   7:39
72.5% 16-18 60-90s   2:07   4:54
70.0% 19-21 60-90s   2:12   5:05


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