Performance level:           mile:     6:12
                               5K:    21:23
                               8K:    35:17
                              10K:    44:45
                         marathon:  3:28:08


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:14   2:52   4:38   6:31  14:05
92.5%  1- 2  4- 5m   1:16   2:57   4:45   6:42  14:28
90.0%  2- 3  4- 5m   1:18   3:02   4:53   6:53  14:52
87.5%  3- 4  3- 4m   1:21   3:07   5:02   7:05  15:17
85.0%  4- 5  3- 4m   1:23   3:12   5:10   7:17  15:44
82.5%  6- 7  2- 3m   1:26   3:18   5:20   7:31
80.0%  8- 9  2- 3m   1:28   3:24   5:30   7:45
77.5% 10-12  1- 2m   1:31   3:31   5:40
75.0% 13-15  1- 2m   1:34   3:38   5:52
72.5% 16-18 60-90s   1:37   3:46
70.0% 19-21 60-90s   1:41   3:54


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