Performance level:           mile:     6:38
                               5K:    22:55
                               8K:    37:48
                              10K:    47:57
                         marathon:  3:43:00


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:20   3:04   4:58   7:00  15:05
92.5%  1- 2  4- 5m   1:22   3:09   5:06   7:11  15:30
90.0%  2- 3  4- 5m   1:24   3:15   5:14   7:22  15:56
87.5%  3- 4  3- 4m   1:26   3:20   5:23   7:35  16:23
85.0%  4- 5  3- 4m   1:29   3:26   5:33   7:48  16:52
82.5%  6- 7  2- 3m   1:32   3:32   5:43   8:03
80.0%  8- 9  2- 3m   1:35   3:39   5:53   8:18
77.5% 10-12  1- 2m   1:38   3:46   6:05
75.0% 13-15  1- 2m   1:41   3:54   6:17
72.5% 16-18 60-90s   1:44   4:02
70.0% 19-21 60-90s   1:48   4:10


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