Performance level:           mile:     5:14
                               5K:    18:05
                               8K:    29:49
                              10K:    37:49
                         marathon:  2:55:54


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:03   2:25   3:55   5:31  11:54
92.5%  1- 2  4- 5m   1:05   2:29   4:01   5:40  12:13
90.0%  2- 3  4- 5m   1:06   2:34   4:08   5:49  12:34
87.5%  3- 4  3- 4m   1:08   2:38   4:15   5:59  12:55
85.0%  4- 5  3- 4m   1:10   2:43   4:22   6:10  13:18
82.5%  6- 7  2- 3m   1:12   2:48   4:30   6:21
80.0%  8- 9  2- 3m   1:15   2:53   4:39   6:33
77.5% 10-12  1- 2m   1:17   2:58   4:48
75.0% 13-15  1- 2m   1:20   3:04   4:57
72.5% 16-18 60-90s   1:22   3:11
70.0% 19-21 60-90s   1:25   3:17


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