Performance level:           mile:     4:57
                               5K:    17:07
                               8K:    28:13
                              10K:    35:48
                         marathon:  2:46:31


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:00   2:18   3:42   5:13  11:16
92.5%  1- 2  4- 5m   1:01   2:21   3:48   5:21  11:34
90.0%  2- 3  4- 5m   1:03   2:25   3:55   5:30  11:54
87.5%  3- 4  3- 4m   1:05   2:30   4:01   5:40  12:14
85.0%  4- 5  3- 4m   1:06   2:34   4:08   5:50  12:36
82.5%  6- 7  2- 3m   1:08   2:39   4:16   6:00
80.0%  8- 9  2- 3m   1:11   2:44   4:24   6:12
77.5% 10-12  1- 2m   1:13   2:49   4:32
75.0% 13-15  1- 2m   1:15   2:54   4:41
72.5% 16-18 60-90s   1:18   3:00
70.0% 19-21 60-90s   1:21   3:07


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