Performance level:           mile:     3:48
                               5K:    13:06
                               8K:    21:36
                              10K:    27:24
                         marathon:  2:07:26


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:46   1:45   2:50   4:00   8:37
92.5%  1- 2  4- 5m   0:47   1:48   2:55   4:06   8:51
90.0%  2- 3  4- 5m   0:48   1:51   3:00   4:13   9:06
87.5%  3- 4  3- 4m   0:49   1:54   3:05   4:20   9:22
85.0%  4- 5  3- 4m   0:51   1:58   3:10   4:28   9:38
82.5%  6- 7  2- 3m   0:52   2:01   3:16   4:36
80.0%  8- 9  2- 3m   0:54   2:05   3:22   4:44
77.5% 10-12  1- 2m   0:56   2:09   3:28
75.0% 13-15  1- 2m   0:58   2:13   3:35
72.5% 16-18 60-90s   1:00   2:18
70.0% 19-21 60-90s   1:02   2:23


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