Performance level:           mile:     4:42
                               5K:    16:15
                               8K:    26:48
                              10K:    34:00
                         marathon:  2:38:05


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:56   2:11   3:31   4:57  10:42
92.5%  1- 2  4- 5m   0:58   2:14   3:37   5:05  11:00
90.0%  2- 3  4- 5m   1:00   2:18   3:43   5:14  11:17
87.5%  3- 4  3- 4m   1:01   2:22   3:49   5:23  11:37
85.0%  4- 5  3- 4m   1:03   2:26   3:56   5:32  11:57
82.5%  6- 7  2- 3m   1:05   2:31   4:03   5:42
80.0%  8- 9  2- 3m   1:07   2:35   4:11   5:53
77.5% 10-12  1- 2m   1:09   2:40   4:19
75.0% 13-15  1- 2m   1:12   2:46   4:27
72.5% 16-18 60-90s   1:14   2:51
70.0% 19-21 60-90s   1:17   2:57


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