Performance level:           mile:     5:38
                               5K:    19:27
                               8K:    32:04
                              10K:    40:41
                         marathon:  3:09:13


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:08   2:36   4:13   5:56  12:48
92.5%  1- 2  4- 5m   1:09   2:41   4:19   6:05  13:09
90.0%  2- 3  4- 5m   1:11   2:45   4:27   6:15  13:31
87.5%  3- 4  3- 4m   1:13   2:50   4:34   6:26  13:54
85.0%  4- 5  3- 4m   1:16   2:55   4:42   6:38  14:19
82.5%  6- 7  2- 3m   1:18   3:00   4:51   6:50
80.0%  8- 9  2- 3m   1:20   3:06   5:00   7:02
77.5% 10-12  1- 2m   1:23   3:12   5:10
75.0% 13-15  1- 2m   1:26   3:18   5:20
72.5% 16-18 60-90s   1:29   3:25
70.0% 19-21 60-90s   1:32   3:32


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