Performance level:           mile:     4:32
                               5K:    15:39
                               8K:    25:49
                              10K:    32:45
                         marathon:  2:32:18


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:54   2:06   3:23   4:46  10:18
92.5%  1- 2  4- 5m   0:56   2:09   3:29   4:54  10:35
90.0%  2- 3  4- 5m   0:57   2:13   3:35   5:02  10:53
87.5%  3- 4  3- 4m   1:00   2:17   3:41   5:11  11:11
85.0%  4- 5  3- 4m   1:01   2:21   3:47   5:20  11:31
82.5%  6- 7  2- 3m   1:03   2:25   3:54   5:30
80.0%  8- 9  2- 3m   1:05   2:30   4:01   5:40
77.5% 10-12  1- 2m   1:07   2:34   4:09
75.0% 13-15  1- 2m   1:09   2:40   4:17
72.5% 16-18 60-90s   1:11   2:45
70.0% 19-21 60-90s   1:14   2:51


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