Performance level:           mile:     9:32
                               5K:    32:54
                               8K:    54:16
                              10K:  1:08:51
                         marathon:  5:20:13


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:54   4:25   7:07  10:02  21:40
92.5%  1- 2  4- 5m   1:57   4:32   7:19  10:18  22:15
90.0%  2- 3  4- 5m   2:01   4:40   7:31  10:35  22:52
87.5%  3- 4  3- 4m   2:04   4:48   7:44  10:53  23:32
85.0%  4- 5  3- 4m   2:08   4:56   7:58  11:13  24:13
82.5%  6- 7  2- 3m   2:12   5:05   8:12  11:33
80.0%  8- 9  2- 3m   2:16   5:14   8:27  11:55
77.5% 10-12  1- 2m   2:20   5:25   8:44
75.0% 13-15  1- 2m   2:25   5:35   9:01
72.5% 16-18 60-90s   2:30   5:47
70.0% 19-21 60-90s   2:35   6:00


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