Performance level:           mile:     4:02
                               5K:    13:57
                               8K:    23:00
                              10K:    29:11
                         marathon:  2:15:45


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:48   1:52   3:01   4:15   9:11
92.5%  1- 2  4- 5m   0:50   1:55   3:06   4:22   9:26
90.0%  2- 3  4- 5m   0:51   1:59   3:11   4:29   9:42
87.5%  3- 4  3- 4m   0:53   2:02   3:17   4:37   9:58
85.0%  4- 5  3- 4m   0:54   2:05   3:22   4:45  10:16
82.5%  6- 7  2- 3m   0:56   2:09   3:29   4:54
80.0%  8- 9  2- 3m   0:58   2:13   3:35   5:03
77.5% 10-12  1- 2m   1:00   2:18   3:42
75.0% 13-15  1- 2m   1:01   2:22   3:49
72.5% 16-18 60-90s   1:04   2:27
70.0% 19-21 60-90s   1:06   2:32


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