Performance level: mile: 8:39 5K: 29:51 8K: 49:13 10K: 1:02:27 marathon: 4:50:26 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:44 4:00 6:28 9:06 19:39 92.5% 1- 2 4- 5m 1:47 4:07 6:38 9:21 20:11 90.0% 2- 3 4- 5m 1:49 4:14 6:49 9:36 20:45 87.5% 3- 4 3- 4m 1:53 4:21 7:01 9:53 21:20 85.0% 4- 5 3- 4m 1:56 4:28 7:13 10:10 21:58 82.5% 6- 7 2- 3m 2:00 4:37 7:26 10:29 80.0% 8- 9 2- 3m 2:03 4:45 7:40 10:48 77.5% 10-12 1- 2m 2:07 4:54 7:55 75.0% 13-15 1- 2m 2:11 5:04 8:11 72.5% 16-18 60-90s 2:16 5:15 70.0% 19-21 60-90s 2:21 5:26
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