Performance level:           mile:     5:48
                               5K:    20:03
                               8K:    33:04
                              10K:    41:57
                         marathon:  3:15:08


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:10   2:41   4:20   6:07  13:12
92.5%  1- 2  4- 5m   1:12   2:46   4:27   6:17  13:34
90.0%  2- 3  4- 5m   1:14   2:50   4:35   6:27  13:56
87.5%  3- 4  3- 4m   1:16   2:55   4:43   6:38  14:20
85.0%  4- 5  3- 4m   1:18   3:00   4:51   6:50  14:45
82.5%  6- 7  2- 3m   1:20   3:06   5:00   7:02
80.0%  8- 9  2- 3m   1:23   3:12   5:09   7:16
77.5% 10-12  1- 2m   1:25   3:18   5:19
75.0% 13-15  1- 2m   1:28   3:24   5:30
72.5% 16-18 60-90s   1:31   3:31
70.0% 19-21 60-90s   1:35   3:39


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