Performance level:           mile:     7:17
                               5K:    25:10
                               8K:    41:30
                              10K:    52:39
                         marathon:  4:04:52


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:27   3:23   5:27   7:40  16:34
92.5%  1- 2  4- 5m   1:30   3:28   5:36   7:53  17:01
90.0%  2- 3  4- 5m   1:32   3:34   5:45   8:06  17:29
87.5%  3- 4  3- 4m   1:35   3:40   5:55   8:20  18:00
85.0%  4- 5  3- 4m   1:38   3:46   6:05   8:34  18:31
82.5%  6- 7  2- 3m   1:41   3:53   6:16   8:50
80.0%  8- 9  2- 3m   1:44   4:00   6:28   9:07
77.5% 10-12  1- 2m   1:47   4:08   6:41
75.0% 13-15  1- 2m   1:51   4:17   6:54
72.5% 16-18 60-90s   1:55   4:25
70.0% 19-21 60-90s   1:59   4:35


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