Performance level: mile: 8:27 5K: 29:10 8K: 48:06 10K: 1:01:01 marathon: 4:43:50 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:41 3:55 6:19 8:53 19:12 92.5% 1- 2 4- 5m 1:44 4:01 6:29 9:08 19:43 90.0% 2- 3 4- 5m 1:47 4:08 6:40 9:23 20:16 87.5% 3- 4 3- 4m 1:50 4:15 6:51 9:39 20:51 85.0% 4- 5 3- 4m 1:53 4:22 7:03 9:56 21:28 82.5% 6- 7 2- 3m 1:57 4:30 7:16 10:14 80.0% 8- 9 2- 3m 2:00 4:39 7:30 10:34 77.5% 10-12 1- 2m 2:04 4:48 7:44 75.0% 13-15 1- 2m 2:08 4:57 8:00 72.5% 16-18 60-90s 2:13 5:08 70.0% 19-21 60-90s 2:18 5:19
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