Performance level:           mile:     5:05
                               5K:    17:35
                               8K:    29:00
                              10K:    36:47
                         marathon:  2:51:04


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:01   2:21   3:48   5:22  11:35
92.5%  1- 2  4- 5m   1:03   2:25   3:54   5:30  11:53
90.0%  2- 3  4- 5m   1:04   2:29   4:01   5:39  12:13
87.5%  3- 4  3- 4m   1:06   2:34   4:08   5:49  12:34
85.0%  4- 5  3- 4m   1:08   2:38   4:15   6:00  12:56
82.5%  6- 7  2- 3m   1:10   2:43   4:23   6:10
80.0%  8- 9  2- 3m   1:13   2:48   4:31   6:22
77.5% 10-12  1- 2m   1:15   2:53   4:40
75.0% 13-15  1- 2m   1:17   3:00   4:49
72.5% 16-18 60-90s   1:20   3:05
70.0% 19-21 60-90s   1:23   3:12


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