Performance level:           mile:     8:16
                               5K:    28:31
                               8K:    47:02
                              10K:    59:40
                         marathon:  4:37:31


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:39   3:50   6:10   8:42  18:47
92.5%  1- 2  4- 5m   1:42   3:56   6:20   8:56  19:17
90.0%  2- 3  4- 5m   1:45   4:02   6:31   9:11  19:49
87.5%  3- 4  3- 4m   1:48   4:09   6:42   9:26  20:23
85.0%  4- 5  3- 4m   1:51   4:17   6:54   9:43  21:00
82.5%  6- 7  2- 3m   1:54   4:24   7:06  10:01
80.0%  8- 9  2- 3m   1:58   4:33   7:20  10:19
77.5% 10-12  1- 2m   2:01   4:41   7:34
75.0% 13-15  1- 2m   2:06   4:51   7:49
72.5% 16-18 60-90s   2:10   5:01
70.0% 19-21 60-90s   2:15   5:11


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