Performance level:           mile:     4:05
                               5K:    14:06
                               8K:    23:16
                              10K:    29:30
                         marathon:  2:17:14


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:49   1:53   3:03   4:18   9:17
92.5%  1- 2  4- 5m   0:50   1:57   3:08   4:25   9:32
90.0%  2- 3  4- 5m   0:52   2:00   3:13   4:32   9:48
87.5%  3- 4  3- 4m   0:53   2:03   3:19   4:40  10:05
85.0%  4- 5  3- 4m   0:55   2:07   3:25   4:48  10:23
82.5%  6- 7  2- 3m   0:56   2:11   3:31   4:57
80.0%  8- 9  2- 3m   0:58   2:15   3:37   5:06
77.5% 10-12  1- 2m   1:00   2:19   3:45
75.0% 13-15  1- 2m   1:02   2:24   3:52
72.5% 16-18 60-90s   1:04   2:29
70.0% 19-21 60-90s   1:07   2:34


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