Performance level:           mile:     5:28
                               5K:    18:52
                               8K:    31:08
                              10K:    39:29
                         marathon:  3:03:39


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:06   2:32   4:05   5:45  12:26
92.5%  1- 2  4- 5m   1:07   2:36   4:12   5:55  12:46
90.0%  2- 3  4- 5m   1:09   2:40   4:19   6:04  13:07
87.5%  3- 4  3- 4m   1:11   2:45   4:26   6:15  13:30
85.0%  4- 5  3- 4m   1:13   2:50   4:34   6:26  13:53
82.5%  6- 7  2- 3m   1:16   2:55   4:42   6:38
80.0%  8- 9  2- 3m   1:18   3:00   4:51   6:50
77.5% 10-12  1- 2m   1:20   3:06   5:00
75.0% 13-15  1- 2m   1:23   3:12   5:10
72.5% 16-18 60-90s   1:26   3:19
70.0% 19-21 60-90s   1:29   3:26


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