Performance level:           mile:     4:19
                               5K:    14:55
                               8K:    24:37
                              10K:    31:13
                         marathon:  2:25:13


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:52   2:00   3:14   4:33   9:50
92.5%  1- 2  4- 5m   0:53   2:03   3:19   4:40  10:06
90.0%  2- 3  4- 5m   0:55   2:07   3:25   4:48  10:22
87.5%  3- 4  3- 4m   0:56   2:10   3:30   4:56  10:40
85.0%  4- 5  3- 4m   0:58   2:14   3:37   5:05  10:59
82.5%  6- 7  2- 3m   1:00   2:18   3:43   5:14
80.0%  8- 9  2- 3m   1:02   2:23   3:50   5:24
77.5% 10-12  1- 2m   1:04   2:27   3:58
75.0% 13-15  1- 2m   1:06   2:32   4:05
72.5% 16-18 60-90s   1:08   2:37
70.0% 19-21 60-90s   1:10   2:43


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