Performance level:           mile:     6:18
                               5K:    21:45
                               8K:    35:53
                              10K:    45:31
                         marathon:  3:31:40


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:16   2:55   4:42   6:38  14:19
92.5%  1- 2  4- 5m   1:18   3:00   4:50   6:49  14:43
90.0%  2- 3  4- 5m   1:20   3:05   4:58   7:00  15:07
87.5%  3- 4  3- 4m   1:22   3:10   5:07   7:12  15:33
85.0%  4- 5  3- 4m   1:24   3:16   5:16   7:25  16:00
82.5%  6- 7  2- 3m   1:27   3:22   5:25   7:38
80.0%  8- 9  2- 3m   1:30   3:28   5:35   7:52
77.5% 10-12  1- 2m   1:33   3:35   5:46
75.0% 13-15  1- 2m   1:36   3:42   5:58
72.5% 16-18 60-90s   1:39   3:49
70.0% 19-21 60-90s   1:43   3:58


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