Performance level:           mile:    12:23
                               5K:    42:47
                               8K:  1:10:33
                              10K:  1:29:30
                         marathon:  6:56:17


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:29   5:44   9:16  13:02  28:10
92.5%  1- 2  4- 5m   2:33   5:54   9:31  13:24  28:56
90.0%  2- 3  4- 5m   2:37   6:03   9:46  13:46  29:44
87.5%  3- 4  3- 4m   2:41   6:14  10:03  14:10  30:35
85.0%  4- 5  3- 4m   2:46   6:25  10:21  14:35  31:29
82.5%  6- 7  2- 3m   2:51   6:36  10:40  15:01
80.0%  8- 9  2- 3m   2:57   6:49  11:00  15:29
77.5% 10-12  1- 2m   3:02   7:02  11:21
75.0% 13-15  1- 2m   3:08   7:16  11:44
72.5% 16-18 60-90s   3:15   7:31
70.0% 19-21 60-90s   3:22   7:47


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