Performance level:           mile:     6:31
                               5K:    22:31
                               8K:    37:08
                              10K:    47:06
                         marathon:  3:39:06


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:18   3:01   4:52   6:52  14:50
92.5%  1- 2  4- 5m   1:20   3:06   5:00   7:03  15:14
90.0%  2- 3  4- 5m   1:23   3:11   5:09   7:15  15:39
87.5%  3- 4  3- 4m   1:25   3:17   5:17   7:27  16:06
85.0%  4- 5  3- 4m   1:27   3:23   5:27   7:40  16:34
82.5%  6- 7  2- 3m   1:30   3:29   5:37   7:54
80.0%  8- 9  2- 3m   1:33   3:35   5:47   8:09
77.5% 10-12  1- 2m   1:36   3:42   5:58
75.0% 13-15  1- 2m   1:39   3:50   6:10
72.5% 16-18 60-90s   1:43   3:57
70.0% 19-21 60-90s   1:46   4:06


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