Performance level:           mile:     5:19
                               5K:    18:20
                               8K:    30:14
                              10K:    38:21
                         marathon:  2:58:24


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   1:04   2:28   3:58   5:35  12:04
92.5%  1- 2  4- 5m   1:05   2:32   4:05   5:44  12:24
90.0%  2- 3  4- 5m   1:07   2:36   4:11   5:54  12:45
87.5%  3- 4  3- 4m   1:09   2:40   4:18   6:04  13:06
85.0%  4- 5  3- 4m   1:11   2:45   4:26   6:15  13:30
82.5%  6- 7  2- 3m   1:13   2:50   4:34   6:26
80.0%  8- 9  2- 3m   1:16   2:55   4:43   6:38
77.5% 10-12  1- 2m   1:18   3:01   4:52
75.0% 13-15  1- 2m   1:21   3:07   5:02
72.5% 16-18 60-90s   1:23   3:13
70.0% 19-21 60-90s   1:26   3:20


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