Performance level:           mile:    12:00
                               5K:    41:24
                               8K:  1:08:17
                              10K:  1:26:37
                         marathon:  6:42:51


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:24   5:33   8:58  12:37  27:16
92.5%  1- 2  4- 5m   2:28   5:42   9:12  12:58  28:00
90.0%  2- 3  4- 5m   2:32   5:52   9:27  13:19  28:46
87.5%  3- 4  3- 4m   2:36   6:02   9:44  13:42  29:36
85.0%  4- 5  3- 4m   2:41   6:12  10:01  14:06  30:28
82.5%  6- 7  2- 3m   2:46   6:24  10:19  14:32
80.0%  8- 9  2- 3m   2:51   6:36  10:38  15:00
77.5% 10-12  1- 2m   2:56   6:48  11:00
75.0% 13-15  1- 2m   3:02   7:02  11:21
72.5% 16-18 60-90s   3:09   7:17
70.0% 19-21 60-90s   3:15   7:32


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