Performance level:           mile:     7:01
                               5K:    24:13
                               8K:    39:56
                              10K:    50:40
                         marathon:  3:55:38


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:24   3:15   5:14   7:23  15:57
92.5%  1- 2  4- 5m   1:26   3:20   5:23   7:35  16:23
90.0%  2- 3  4- 5m   1:29   3:26   5:32   7:48  16:50
87.5%  3- 4  3- 4m   1:31   3:32   5:41   8:01  17:19
85.0%  4- 5  3- 4m   1:34   3:38   5:51   8:15  17:49
82.5%  6- 7  2- 3m   1:37   3:44   6:02   8:30
80.0%  8- 9  2- 3m   1:40   3:51   6:13   8:46
77.5% 10-12  1- 2m   1:43   3:59   6:25
75.0% 13-15  1- 2m   1:47   4:07   6:38
72.5% 16-18 60-90s   1:50   4:15
70.0% 19-21 60-90s   1:54   4:24


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