Performance level:           mile:     7:09
                               5K:    24:41
                               8K:    40:42
                              10K:    51:38
                         marathon:  4:00:10


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:26   3:19   5:21   7:31  16:15
92.5%  1- 2  4- 5m   1:28   3:24   5:29   7:44  16:41
90.0%  2- 3  4- 5m   1:31   3:30   5:38   7:56  17:09
87.5%  3- 4  3- 4m   1:33   3:36   5:48   8:10  17:39
85.0%  4- 5  3- 4m   1:36   3:42   5:58   8:25  18:10
82.5%  6- 7  2- 3m   1:39   3:49   6:09   8:40
80.0%  8- 9  2- 3m   1:42   3:56   6:21   8:56
77.5% 10-12  1- 2m   1:45   4:03   6:33
75.0% 13-15  1- 2m   1:49   4:12   6:46
72.5% 16-18 60-90s   1:52   4:20
70.0% 19-21 60-90s   1:56   4:30


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