Performance level:           mile:     3:52
                               5K:    13:22
                               8K:    22:03
                              10K:    27:58
                         marathon:  2:10:05


Sample Interval Workouts

Speed  Reps  Rest    400m   800m  1200m  1600m  3200m
-----  ----  ----    ----   ----  -----  -----  -----
95.0%  0- 1  4- 5m   0:46   1:48   2:54   4:05   8:48
92.5%  1- 2  4- 5m   0:48   1:50   2:58   4:11   9:02
90.0%  2- 3  4- 5m   0:49   1:54   3:03   4:18   9:18
87.5%  3- 4  3- 4m   0:50   1:57   3:08   4:25   9:33
85.0%  4- 5  3- 4m   0:52   2:00   3:14   4:33   9:50
82.5%  6- 7  2- 3m   0:53   2:04   3:20   4:42
80.0%  8- 9  2- 3m   0:55   2:08   3:26   4:50
77.5% 10-12  1- 2m   0:57   2:12   3:33
75.0% 13-15  1- 2m   0:59   2:16   3:40
72.5% 16-18 60-90s   1:01   2:21
70.0% 19-21 60-90s   1:03   2:26


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