Performance level:           mile:    10:03
                               5K:    34:41
                               8K:    57:12
                              10K:  1:12:34
                         marathon:  5:37:31


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   2:01   4:39   7:30  10:34  22:50
92.5%  1- 2  4- 5m   2:04   4:47   7:43  10:52  23:27
90.0%  2- 3  4- 5m   2:07   4:55   7:55  11:10  24:06
87.5%  3- 4  3- 4m   2:11   5:03   8:09  11:29  24:48
85.0%  4- 5  3- 4m   2:15   5:12   8:23  11:49  25:32
82.5%  6- 7  2- 3m   2:19   5:21   8:39  12:11
80.0%  8- 9  2- 3m   2:23   5:31   8:55  12:33
77.5% 10-12  1- 2m   2:28   5:42   9:12
75.0% 13-15  1- 2m   2:33   5:54   9:31
72.5% 16-18 60-90s   2:38   6:06
70.0% 19-21 60-90s   2:44   6:19


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