Performance level:           mile:     7:35
                               5K:    26:11
                               8K:    43:12
                              10K:    54:48
                         marathon:  4:14:52


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:31   3:31   5:40   8:00  17:15
92.5%  1- 2  4- 5m   1:33   3:36   5:49   8:12  17:43
90.0%  2- 3  4- 5m   1:36   3:42   6:00   8:26  18:12
87.5%  3- 4  3- 4m   1:39   3:49   6:09   8:40  18:43
85.0%  4- 5  3- 4m   1:42   3:56   6:20   8:55  19:16
82.5%  6- 7  2- 3m   1:45   4:03   6:32   9:12
80.0%  8- 9  2- 3m   1:48   4:10   6:44   9:29
77.5% 10-12  1- 2m   1:52   4:18   6:57
75.0% 13-15  1- 2m   1:55   4:27   7:11
72.5% 16-18 60-90s   2:00   4:36
70.0% 19-21 60-90s   2:04   4:46


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