Performance level:           mile:     4:00
                               5K:    13:48
                               8K:    22:46
                              10K:    28:52
                         marathon:  2:14:17


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:48   1:51   3:00   4:12   9:05
92.5%  1- 2  4- 5m   0:49   1:54   3:04   4:19   9:20
90.0%  2- 3  4- 5m   0:51   1:57   3:09   4:26   9:35
87.5%  3- 4  3- 4m   0:52   2:01   3:15   4:34   9:52
85.0%  4- 5  3- 4m   0:54   2:04   3:20   4:42  10:09
82.5%  6- 7  2- 3m   0:55   2:08   3:26   4:51
80.0%  8- 9  2- 3m   0:57   2:12   3:33   5:00
77.5% 10-12  1- 2m   0:59   2:16   3:40
75.0% 13-15  1- 2m   1:01   2:21   3:47
72.5% 16-18 60-90s   1:03   2:26
70.0% 19-21 60-90s   1:05   2:31


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