Performance level: mile: 8:16 5K: 28:31 8K: 47:02 10K: 59:40 marathon: 4:37:31 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:39 3:50 6:10 8:42 18:47 92.5% 1- 2 4- 5m 1:42 3:56 6:20 8:56 19:17 90.0% 2- 3 4- 5m 1:45 4:02 6:31 9:11 19:49 87.5% 3- 4 3- 4m 1:48 4:09 6:42 9:26 20:23 85.0% 4- 5 3- 4m 1:51 4:17 6:54 9:43 21:00 82.5% 6- 7 2- 3m 1:54 4:24 7:06 10:01 80.0% 8- 9 2- 3m 1:58 4:33 7:20 10:19 77.5% 10-12 1- 2m 2:01 4:41 7:34 75.0% 13-15 1- 2m 2:06 4:51 7:49 72.5% 16-18 60-90s 2:10 5:01 70.0% 19-21 60-90s 2:15 5:11
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