Performance level:           mile:     5:10
                               5K:    17:49
                               8K:    29:24
                              10K:    37:18
                         marathon:  2:53:27


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:02   2:23   3:51   5:26  11:44
92.5%  1- 2  4- 5m   1:04   2:27   3:58   5:35  12:03
90.0%  2- 3  4- 5m   1:05   2:31   4:04   5:44  12:23
87.5%  3- 4  3- 4m   1:07   2:36   4:11   5:54  12:45
85.0%  4- 5  3- 4m   1:09   2:40   4:19   6:04  13:07
82.5%  6- 7  2- 3m   1:11   2:45   4:27   6:15
80.0%  8- 9  2- 3m   1:14   2:50   4:35   6:27
77.5% 10-12  1- 2m   1:16   2:56   4:44
75.0% 13-15  1- 2m   1:18   3:02   4:53
72.5% 16-18 60-90s   1:21   3:08
70.0% 19-21 60-90s   1:24   3:15


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