Performance level:           mile:     3:55
                               5K:    13:31
                               8K:    22:17
                              10K:    28:16
                         marathon:  2:11:27


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:47   1:49   2:55   4:07   8:54
92.5%  1- 2  4- 5m   0:48   1:52   3:00   4:14   9:08
90.0%  2- 3  4- 5m   0:50   1:55   3:05   4:21   9:23
87.5%  3- 4  3- 4m   0:51   1:58   3:10   4:28   9:39
85.0%  4- 5  3- 4m   0:52   2:02   3:16   4:36   9:57
82.5%  6- 7  2- 3m   0:54   2:05   3:22   4:45
80.0%  8- 9  2- 3m   0:56   2:09   3:28   4:53
77.5% 10-12  1- 2m   0:58   2:13   3:35
75.0% 13-15  1- 2m   1:00   2:18   3:42
72.5% 16-18 60-90s   1:02   2:22
70.0% 19-21 60-90s   1:04   2:28


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