the breakdown:
- 7:06 min/km - Easy Run
- 5:57 min/km - Tempo Run
- 5:22 min/km - Maximum Oxygen
- 4:59 min/km - Speed Form
- 7:06 - 7:58 min/km - Long Run
- 4:26 min/800 - Yasso 800s
- 1500m - 7:54
- the mile - 8:31
- 3000m(3k) - 16:29
- 3200m(about 2 miles) - 17:39
- 5000m(5k) - 28:19
- 8000m(8k) - 46:36
- 5 miles - 46:53
- 10,000m(10k) - 59:02
- ten miles - 1:37:46
- a half marathon - 2:10:10
- a marathon - 4:31:23
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