Performance level:           mile:     4:22
                               5K:    15:06
                               8K:    24:54
                              10K:    31:35
                         marathon:  2:26:55


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:52   2:02   3:16   4:36   9:57
92.5%  1- 2  4- 5m   0:54   2:05   3:21   4:44  10:13
90.0%  2- 3  4- 5m   0:55   2:08   3:27   4:52  10:30
87.5%  3- 4  3- 4m   0:57   2:12   3:33   5:00  10:48
85.0%  4- 5  3- 4m   0:59   2:16   3:39   5:09  11:07
82.5%  6- 7  2- 3m   1:00   2:20   3:46   5:18
80.0%  8- 9  2- 3m   1:02   2:24   3:53   5:28
77.5% 10-12  1- 2m   1:04   2:29   4:00
75.0% 13-15  1- 2m   1:06   2:34   4:08
72.5% 16-18 60-90s   1:09   2:39
70.0% 19-21 60-90s   1:11   2:45


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