Performance level:           mile:     6:45
                               5K:    23:20
                               8K:    38:29
                              10K:    48:49
                         marathon:  3:47:04


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:21   3:08   5:03   7:07  15:22
92.5%  1- 2  4- 5m   1:23   3:13   5:11   7:18  15:47
90.0%  2- 3  4- 5m   1:26   3:18   5:20   7:31  16:13
87.5%  3- 4  3- 4m   1:28   3:24   5:29   7:43  16:41
85.0%  4- 5  3- 4m   1:31   3:30   5:39   7:57  17:10
82.5%  6- 7  2- 3m   1:33   3:36   5:49   8:11
80.0%  8- 9  2- 3m   1:36   3:43   6:00   8:27
77.5% 10-12  1- 2m   1:39   3:50   6:11
75.0% 13-15  1- 2m   1:43   3:58   6:24
72.5% 16-18 60-90s   1:46   4:06
70.0% 19-21 60-90s   1:50   4:15


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