Performance level:           mile:     7:54
                               5K:    27:18
                               8K:    45:02
                              10K:    57:08
                         marathon:  4:25:43


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:35   3:40   5:55   8:19  17:59
92.5%  1- 2  4- 5m   1:37   3:46   6:04   8:33  18:28
90.0%  2- 3  4- 5m   1:40   3:52   6:14   8:47  18:59
87.5%  3- 4  3- 4m   1:43   3:59   6:25   9:02  19:31
85.0%  4- 5  3- 4m   1:46   4:06   6:36   9:18  20:06
82.5%  6- 7  2- 3m   1:49   4:13   6:48   9:35
80.0%  8- 9  2- 3m   1:53   4:21   7:01   9:53
77.5% 10-12  1- 2m   1:56   4:29   7:15
75.0% 13-15  1- 2m   2:00   4:38   7:29
72.5% 16-18 60-90s   2:04   4:48
70.0% 19-21 60-90s   2:09   4:58


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