Performance level: mile: 10:37 5K: 36:40 8K: 1:00:29 10K: 1:16:43 marathon: 5:56:49 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:07 4:55 7:56 11:11 24:09 92.5% 1- 2 4- 5m 2:11 5:03 8:09 11:29 24:48 90.0% 2- 3 4- 5m 2:15 5:11 8:23 11:48 25:29 87.5% 3- 4 3- 4m 2:18 5:20 8:37 12:08 26:13 85.0% 4- 5 3- 4m 2:22 5:30 8:52 12:30 27:00 82.5% 6- 7 2- 3m 2:27 5:40 9:08 12:52 80.0% 8- 9 2- 3m 2:31 5:50 9:25 13:16 77.5% 10-12 1- 2m 2:36 6:02 9:44 75.0% 13-15 1- 2m 2:41 6:14 10:03 72.5% 16-18 60-90s 2:47 6:27 70.0% 19-21 60-90s 2:53 6:40
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