Performance level: mile: 7:54 5K: 27:18 8K: 45:02 10K: 57:08 marathon: 4:25:43 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:35 3:40 5:55 8:19 17:59 92.5% 1- 2 4- 5m 1:37 3:46 6:04 8:33 18:28 90.0% 2- 3 4- 5m 1:40 3:52 6:14 8:47 18:59 87.5% 3- 4 3- 4m 1:43 3:59 6:25 9:02 19:31 85.0% 4- 5 3- 4m 1:46 4:06 6:36 9:18 20:06 82.5% 6- 7 2- 3m 1:49 4:13 6:48 9:35 80.0% 8- 9 2- 3m 1:53 4:21 7:01 9:53 77.5% 10-12 1- 2m 1:56 4:29 7:15 75.0% 13-15 1- 2m 2:00 4:38 7:29 72.5% 16-18 60-90s 2:04 4:48 70.0% 19-21 60-90s 2:09 4:58
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