Performance level:           mile:     3:50
                               5K:    13:14
                               8K:    21:49
                              10K:    27:41
                         marathon:  2:08:45


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:46   1:46   2:52   4:02   8:43
92.5%  1- 2  4- 5m   0:47   1:49   2:56   4:09   8:57
90.0%  2- 3  4- 5m   0:49   1:52   3:01   4:15   9:12
87.5%  3- 4  3- 4m   0:50   1:56   3:07   4:23   9:28
85.0%  4- 5  3- 4m   0:51   2:00   3:12   4:30   9:44
82.5%  6- 7  2- 3m   0:53   2:03   3:18   4:39
80.0%  8- 9  2- 3m   0:55   2:06   3:24   4:47
77.5% 10-12  1- 2m   0:56   2:11   3:31
75.0% 13-15  1- 2m   0:58   2:15   3:38
72.5% 16-18 60-90s   1:00   2:20
70.0% 19-21 60-90s   1:02   2:25


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