Performance level: mile: 10:03 5K: 34:41 8K: 57:12 10K: 1:12:34 marathon: 5:37:31 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 2:01 4:39 7:30 10:34 22:50 92.5% 1- 2 4- 5m 2:04 4:47 7:43 10:52 23:27 90.0% 2- 3 4- 5m 2:07 4:55 7:55 11:10 24:06 87.5% 3- 4 3- 4m 2:11 5:03 8:09 11:29 24:48 85.0% 4- 5 3- 4m 2:15 5:12 8:23 11:49 25:32 82.5% 6- 7 2- 3m 2:19 5:21 8:39 12:11 80.0% 8- 9 2- 3m 2:23 5:31 8:55 12:33 77.5% 10-12 1- 2m 2:28 5:42 9:12 75.0% 13-15 1- 2m 2:33 5:54 9:31 72.5% 16-18 60-90s 2:38 6:06 70.0% 19-21 60-90s 2:44 6:19
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