Performance level:           mile:     4:46
                               5K:    16:27
                               8K:    27:08
                              10K:    34:25
                         marathon:  2:40:06


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:57   2:12   3:34   5:01  10:50
92.5%  1- 2  4- 5m   0:59   2:16   3:39   5:09  11:08
90.0%  2- 3  4- 5m   1:00   2:20   3:46   5:18  11:26
87.5%  3- 4  3- 4m   1:02   2:24   3:52   5:27  11:46
85.0%  4- 5  3- 4m   1:04   2:28   3:59   5:36  12:07
82.5%  6- 7  2- 3m   1:06   2:32   4:06   5:47
80.0%  8- 9  2- 3m   1:08   2:37   4:14   5:57
77.5% 10-12  1- 2m   1:10   2:42   4:22
75.0% 13-15  1- 2m   1:12   2:48   4:31
72.5% 16-18 60-90s   1:15   2:54
70.0% 19-21 60-90s   1:18   3:00


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