Performance level:           mile:     6:06
                               5K:    21:02
                               8K:    34:42
                              10K:    44:01
                         marathon:  3:24:44


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:13   2:49   4:33   6:25  13:51
92.5%  1- 2  4- 5m   1:15   2:54   4:41   6:35  14:14
90.0%  2- 3  4- 5m   1:17   2:59   4:48   6:46  14:37
87.5%  3- 4  3- 4m   1:19   3:04   4:57   6:58  15:02
85.0%  4- 5  3- 4m   1:22   3:09   5:05   7:10  15:29
82.5%  6- 7  2- 3m   1:24   3:15   5:15   7:23
80.0%  8- 9  2- 3m   1:27   3:21   5:24   7:37
77.5% 10-12  1- 2m   1:30   3:28   5:35
75.0% 13-15  1- 2m   1:33   3:34   5:46
72.5% 16-18 60-90s   1:36   3:42
70.0% 19-21 60-90s   1:39   3:50


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