Performance level:           mile:     4:11
                               5K:    14:25
                               8K:    23:47
                              10K:    30:10
                         marathon:  2:20:19


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:50   1:56   3:07   4:24   9:30
92.5%  1- 2  4- 5m   0:51   2:00   3:12   4:31   9:45
90.0%  2- 3  4- 5m   0:53   2:02   3:18   4:38  10:01
87.5%  3- 4  3- 4m   0:54   2:06   3:23   4:46  10:19
85.0%  4- 5  3- 4m   0:56   2:10   3:29   4:55  10:37
82.5%  6- 7  2- 3m   0:58   2:14   3:36   5:04
80.0%  8- 9  2- 3m   1:00   2:18   3:42   5:13
77.5% 10-12  1- 2m   1:01   2:22   3:50
75.0% 13-15  1- 2m   1:03   2:27   3:57
72.5% 16-18 60-90s   1:06   2:32
70.0% 19-21 60-90s   1:08   2:37


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