Performance level: mile: 9:32 5K: 32:54 8K: 54:16 10K: 1:08:51 marathon: 5:20:13 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:54 4:25 7:07 10:02 21:40 92.5% 1- 2 4- 5m 1:57 4:32 7:19 10:18 22:15 90.0% 2- 3 4- 5m 2:01 4:40 7:31 10:35 22:52 87.5% 3- 4 3- 4m 2:04 4:48 7:44 10:53 23:32 85.0% 4- 5 3- 4m 2:08 4:56 7:58 11:13 24:13 82.5% 6- 7 2- 3m 2:12 5:05 8:12 11:33 80.0% 8- 9 2- 3m 2:16 5:14 8:27 11:55 77.5% 10-12 1- 2m 2:20 5:25 8:44 75.0% 13-15 1- 2m 2:25 5:35 9:01 72.5% 16-18 60-90s 2:30 5:47 70.0% 19-21 60-90s 2:35 6:00
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