Performance level:           mile:     4:29
                               5K:    15:28
                               8K:    25:30
                              10K:    32:21
                         marathon:  2:30:28


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:54   2:04   3:21   4:43  10:11
92.5%  1- 2  4- 5m   0:55   2:08   3:26   4:50  10:27
90.0%  2- 3  4- 5m   0:57   2:11   3:32   4:59  10:45
87.5%  3- 4  3- 4m   0:58   2:15   3:38   5:07  11:03
85.0%  4- 5  3- 4m   1:00   2:19   3:44   5:16  11:23
82.5%  6- 7  2- 3m   1:02   2:23   3:51   5:26
80.0%  8- 9  2- 3m   1:04   2:28   3:58   5:36
77.5% 10-12  1- 2m   1:06   2:33   4:06
75.0% 13-15  1- 2m   1:08   2:38   4:14
72.5% 16-18 60-90s   1:10   2:43
70.0% 19-21 60-90s   1:13   2:49


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