Performance level: mile: 9:18 5K: 32:05 8K: 52:55 10K: 1:07:08 marathon: 5:12:13 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:52 4:18 6:57 9:47 21:08 92.5% 1- 2 4- 5m 1:55 4:25 7:08 10:03 21:42 90.0% 2- 3 4- 5m 1:58 4:33 7:20 10:19 22:18 87.5% 3- 4 3- 4m 2:01 4:40 7:32 10:37 22:56 85.0% 4- 5 3- 4m 2:05 4:49 7:46 10:56 23:37 82.5% 6- 7 2- 3m 2:08 4:57 8:00 11:16 80.0% 8- 9 2- 3m 2:12 5:07 8:15 11:37 77.5% 10-12 1- 2m 2:17 5:17 8:31 75.0% 13-15 1- 2m 2:21 5:27 8:48 72.5% 16-18 60-90s 2:26 5:38 70.0% 19-21 60-90s 2:31 5:50
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