Performance level:           mile:     6:24
                               5K:    22:08
                               8K:    36:30
                              10K:    46:18
                         marathon:  3:35:19


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:17   2:58   4:47   6:45  14:34
92.5%  1- 2  4- 5m   1:19   3:03   4:55   6:56  14:58
90.0%  2- 3  4- 5m   1:21   3:08   5:03   7:07  15:23
87.5%  3- 4  3- 4m   1:23   3:13   5:12   7:19  15:49
85.0%  4- 5  3- 4m   1:26   3:19   5:21   7:32  16:17
82.5%  6- 7  2- 3m   1:29   3:25   5:31   7:46
80.0%  8- 9  2- 3m   1:31   3:31   5:41   8:01
77.5% 10-12  1- 2m   1:34   3:38   5:52
75.0% 13-15  1- 2m   1:37   3:46   6:04
72.5% 16-18 60-90s   1:41   3:53
70.0% 19-21 60-90s   1:44   4:02


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