Performance level:           mile:     3:57
                               5K:    13:39
                               8K:    22:31
                              10K:    28:34
                         marathon:  2:12:51


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:47   1:50   2:57   4:10   9:00
92.5%  1- 2  4- 5m   0:49   1:53   3:02   4:16   9:14
90.0%  2- 3  4- 5m   0:50   1:56   3:07   4:24   9:29
87.5%  3- 4  3- 4m   0:52   2:00   3:12   4:31   9:46
85.0%  4- 5  3- 4m   0:53   2:03   3:18   4:39  10:03
82.5%  6- 7  2- 3m   0:55   2:07   3:24   4:48
80.0%  8- 9  2- 3m   0:56   2:10   3:31   4:57
77.5% 10-12  1- 2m   0:58   2:15   3:37
75.0% 13-15  1- 2m   1:00   2:19   3:45
72.5% 16-18 60-90s   1:02   2:24
70.0% 19-21 60-90s   1:04   2:29


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