Performance level:           mile:     4:16
                               5K:    14:45
                               8K:    24:20
                              10K:    30:52
                         marathon:  2:23:33


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:51   1:59   3:12   4:30   9:43
92.5%  1- 2  4- 5m   0:53   2:02   3:17   4:37   9:59
90.0%  2- 3  4- 5m   0:54   2:05   3:22   4:45  10:15
87.5%  3- 4  3- 4m   0:56   2:09   3:28   4:53  10:33
85.0%  4- 5  3- 4m   0:57   2:13   3:34   5:02  10:51
82.5%  6- 7  2- 3m   1:00   2:17   3:41   5:11
80.0%  8- 9  2- 3m   1:01   2:21   3:47   5:20
77.5% 10-12  1- 2m   1:03   2:26   3:55
75.0% 13-15  1- 2m   1:05   2:30   4:03
72.5% 16-18 60-90s   1:07   2:36
70.0% 19-21 60-90s   1:10   2:41


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