Performance level:           mile:     4:35
                               5K:    15:51
                               8K:    26:08
                              10K:    33:09
                         marathon:  2:34:11


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:55   2:08   3:26   4:50  10:26
92.5%  1- 2  4- 5m   0:57   2:11   3:31   4:58  10:43
90.0%  2- 3  4- 5m   0:58   2:15   3:37   5:06  11:01
87.5%  3- 4  3- 4m   1:00   2:18   3:43   5:15  11:20
85.0%  4- 5  3- 4m   1:02   2:23   3:50   5:24  11:40
82.5%  6- 7  2- 3m   1:03   2:27   3:57   5:34
80.0%  8- 9  2- 3m   1:05   2:31   4:04   5:44
77.5% 10-12  1- 2m   1:07   2:36   4:12
75.0% 13-15  1- 2m   1:10   2:42   4:21
72.5% 16-18 60-90s   1:12   2:47
70.0% 19-21 60-90s   1:15   2:53


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