Performance level:           mile:     4:50
                               5K:    16:40
                               8K:    27:29
                              10K:    34:52
                         marathon:  2:42:11


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:58   2:14   3:36   5:05  10:58
92.5%  1- 2  4- 5m   1:00   2:18   3:42   5:13  11:16
90.0%  2- 3  4- 5m   1:01   2:22   3:48   5:22  11:35
87.5%  3- 4  3- 4m   1:03   2:26   3:55   5:31  11:55
85.0%  4- 5  3- 4m   1:05   2:30   4:02   5:41  12:16
82.5%  6- 7  2- 3m   1:07   2:34   4:09   5:51
80.0%  8- 9  2- 3m   1:09   2:39   4:17   6:02
77.5% 10-12  1- 2m   1:11   2:44   4:25
75.0% 13-15  1- 2m   1:13   2:50   4:34
72.5% 16-18 60-90s   1:16   2:56
70.0% 19-21 60-90s   1:19   3:02


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