Performance level: mile: 9:04 5K: 31:18 8K: 51:38 10K: 1:05:29 marathon: 5:04:36 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:49 4:12 6:46 9:33 20:37 92.5% 1- 2 4- 5m 1:52 4:19 6:57 9:48 21:10 90.0% 2- 3 4- 5m 1:55 4:26 7:09 10:04 21:45 87.5% 3- 4 3- 4m 1:58 4:34 7:21 10:22 22:23 85.0% 4- 5 3- 4m 2:02 4:42 7:34 10:40 23:02 82.5% 6- 7 2- 3m 2:05 4:50 7:48 11:00 80.0% 8- 9 2- 3m 2:09 5:00 8:03 11:20 77.5% 10-12 1- 2m 2:13 5:09 8:18 75.0% 13-15 1- 2m 2:18 5:19 8:35 72.5% 16-18 60-90s 2:23 5:30 70.0% 19-21 60-90s 2:28 5:42
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