Performance level:           mile:     4:25
                               5K:    15:17
                               8K:    25:12
                              10K:    31:58
                         marathon:  2:28:40


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:53   2:03   3:18   4:39  10:04
92.5%  1- 2  4- 5m   0:55   2:06   3:24   4:47  10:20
90.0%  2- 3  4- 5m   0:56   2:10   3:29   4:55  10:37
87.5%  3- 4  3- 4m   0:58   2:13   3:35   5:03  10:55
85.0%  4- 5  3- 4m   1:00   2:17   3:42   5:12  11:15
82.5%  6- 7  2- 3m   1:01   2:22   3:48   5:22
80.0%  8- 9  2- 3m   1:03   2:26   3:56   5:32
77.5% 10-12  1- 2m   1:05   2:31   4:03
75.0% 13-15  1- 2m   1:07   2:36   4:11
72.5% 16-18 60-90s   1:10   2:41
70.0% 19-21 60-90s   1:12   2:47


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