Performance level: mile: 8:05 5K: 27:54 8K: 46:01 10K: 58:22 marathon: 4:31:29 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:37 3:45 6:02 8:30 18:22 92.5% 1- 2 4- 5m 1:40 3:51 6:12 8:44 18:52 90.0% 2- 3 4- 5m 1:42 3:57 6:22 8:59 19:23 87.5% 3- 4 3- 4m 1:45 4:04 6:33 9:14 19:57 85.0% 4- 5 3- 4m 1:48 4:11 6:45 9:30 20:32 82.5% 6- 7 2- 3m 1:52 4:19 6:57 9:48 80.0% 8- 9 2- 3m 1:55 4:27 7:10 10:06 77.5% 10-12 1- 2m 1:59 4:35 7:24 75.0% 13-15 1- 2m 2:03 4:44 7:39 72.5% 16-18 60-90s 2:07 4:54 70.0% 19-21 60-90s 2:12 5:05
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