Performance level:           mile:     4:39
                               5K:    16:03
                               8K:    26:28
                              10K:    33:34
                         marathon:  2:36:06


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:56   2:09   3:28   4:53  10:34
92.5%  1- 2  4- 5m   0:57   2:13   3:34   5:01  10:51
90.0%  2- 3  4- 5m   0:59   2:16   3:40   5:10  11:09
87.5%  3- 4  3- 4m   1:01   2:20   3:46   5:19  11:28
85.0%  4- 5  3- 4m   1:02   2:24   3:53   5:28  11:48
82.5%  6- 7  2- 3m   1:04   2:29   4:00   5:38
80.0%  8- 9  2- 3m   1:06   2:33   4:07   5:48
77.5% 10-12  1- 2m   1:08   2:38   4:15
75.0% 13-15  1- 2m   1:11   2:44   4:24
72.5% 16-18 60-90s   1:13   2:49
70.0% 19-21 60-90s   1:16   2:55


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