Performance level:           mile:     6:00
                               5K:    20:42
                               8K:    34:08
                              10K:    43:18
                         marathon:  3:21:25


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:12   2:47   4:29   6:19  13:38
92.5%  1- 2  4- 5m   1:14   2:51   4:36   6:29  14:00
90.0%  2- 3  4- 5m   1:16   2:56   4:44   6:40  14:23
87.5%  3- 4  3- 4m   1:18   3:01   4:52   6:51  14:48
85.0%  4- 5  3- 4m   1:20   3:06   5:00   7:03  15:14
82.5%  6- 7  2- 3m   1:23   3:12   5:10   7:16
80.0%  8- 9  2- 3m   1:25   3:18   5:19   7:30
77.5% 10-12  1- 2m   1:28   3:24   5:30
75.0% 13-15  1- 2m   1:31   3:31   5:40
72.5% 16-18 60-90s   1:34   3:38
70.0% 19-21 60-90s   1:38   3:46


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