Performance level:           mile:     4:08
                               5K:    14:16
                               8K:    23:31
                              10K:    29:50
                         marathon:  2:18:46


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:50   1:55   3:05   4:21   9:23
92.5%  1- 2  4- 5m   0:51   1:58   3:10   4:28   9:39
90.0%  2- 3  4- 5m   0:52   2:01   3:15   4:35   9:55
87.5%  3- 4  3- 4m   0:54   2:05   3:21   4:43  10:12
85.0%  4- 5  3- 4m   0:55   2:08   3:27   4:52  10:30
82.5%  6- 7  2- 3m   0:57   2:12   3:33   5:00
80.0%  8- 9  2- 3m   0:59   2:16   3:40   5:10
77.5% 10-12  1- 2m   1:01   2:21   3:47
75.0% 13-15  1- 2m   1:03   2:25   3:55
72.5% 16-18 60-90s   1:05   2:30
70.0% 19-21 60-90s   1:07   2:36


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