Performance level: mile: 12:00 5K: 41:24 8K: 1:08:17 10K: 1:26:37 marathon: 6:42:51 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:24 5:33 8:58 12:37 27:16 92.5% 1- 2 4- 5m 2:28 5:42 9:12 12:58 28:00 90.0% 2- 3 4- 5m 2:32 5:52 9:27 13:19 28:46 87.5% 3- 4 3- 4m 2:36 6:02 9:44 13:42 29:36 85.0% 4- 5 3- 4m 2:41 6:12 10:01 14:06 30:28 82.5% 6- 7 2- 3m 2:46 6:24 10:19 14:32 80.0% 8- 9 2- 3m 2:51 6:36 10:38 15:00 77.5% 10-12 1- 2m 2:56 6:48 11:00 75.0% 13-15 1- 2m 3:02 7:02 11:21 72.5% 16-18 60-90s 3:09 7:17 70.0% 19-21 60-90s 3:15 7:32
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