Performance level:           mile:     5:43
                               5K:    19:45
                               8K:    32:34
                              10K:    41:18
                         marathon:  3:12:08


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:09   2:39   4:16   6:01  13:00
92.5%  1- 2  4- 5m   1:10   2:43   4:23   6:11  13:21
90.0%  2- 3  4- 5m   1:12   2:48   4:31   6:21  13:43
87.5%  3- 4  3- 4m   1:14   2:53   4:38   6:32  14:07
85.0%  4- 5  3- 4m   1:17   2:58   4:47   6:44  14:32
82.5%  6- 7  2- 3m   1:19   3:03   4:55   6:56
80.0%  8- 9  2- 3m   1:21   3:09   5:04   7:09
77.5% 10-12  1- 2m   1:24   3:15   5:14
75.0% 13-15  1- 2m   1:27   3:21   5:25
72.5% 16-18 60-90s   1:30   3:28
70.0% 19-21 60-90s   1:33   3:36


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