Performance level:           mile:     7:45
                               5K:    26:44
                               8K:    44:06
                              10K:    55:56
                         marathon:  4:20:10


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:33   3:35   5:47   8:09  17:36
92.5%  1- 2  4- 5m   1:35   3:41   5:57   8:22  18:05
90.0%  2- 3  4- 5m   1:38   3:47   6:07   8:36  18:35
87.5%  3- 4  3- 4m   1:41   3:54   6:17   8:51  19:07
85.0%  4- 5  3- 4m   1:44   4:00   6:28   9:07  19:41
82.5%  6- 7  2- 3m   1:47   4:08   6:40   9:23
80.0%  8- 9  2- 3m   1:50   4:16   6:52   9:41
77.5% 10-12  1- 2m   1:54   4:24   7:06
75.0% 13-15  1- 2m   1:58   4:33   7:20
72.5% 16-18 60-90s   2:02   4:42
70.0% 19-21 60-90s   2:06   4:52


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