Performance level: mile: 8:51 5K: 30:33 8K: 50:24 10K: 1:03:56 marathon: 4:57:20 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:46 4:06 6:37 9:19 20:07 92.5% 1- 2 4- 5m 1:49 4:13 6:48 9:34 20:40 90.0% 2- 3 4- 5m 1:52 4:20 6:59 9:50 21:14 87.5% 3- 4 3- 4m 1:55 4:27 7:11 10:07 21:51 85.0% 4- 5 3- 4m 1:59 4:35 7:24 10:25 22:29 82.5% 6- 7 2- 3m 2:02 4:43 7:37 10:44 80.0% 8- 9 2- 3m 2:06 4:52 7:51 11:04 77.5% 10-12 1- 2m 2:10 5:01 8:06 75.0% 13-15 1- 2m 2:15 5:11 8:23 72.5% 16-18 60-90s 2:19 5:22 70.0% 19-21 60-90s 2:24 5:34
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