Performance level:           mile:     5:54
                               5K:    20:22
                               8K:    33:36
                              10K:    42:37
                         marathon:  3:18:14


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:11   2:44   4:25   6:13  13:25
92.5%  1- 2  4- 5m   1:13   2:48   4:32   6:23  13:47
90.0%  2- 3  4- 5m   1:15   2:53   4:39   6:33  14:10
87.5%  3- 4  3- 4m   1:17   2:58   4:47   6:45  14:34
85.0%  4- 5  3- 4m   1:19   3:03   4:56   6:56  15:00
82.5%  6- 7  2- 3m   1:22   3:09   5:05   7:09
80.0%  8- 9  2- 3m   1:24   3:15   5:14   7:22
77.5% 10-12  1- 2m   1:27   3:21   5:24
75.0% 13-15  1- 2m   1:30   3:28   5:35
72.5% 16-18 60-90s   1:33   3:35
70.0% 19-21 60-90s   1:36   3:42


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