Performance level: mile: 7:45 5K: 26:44 8K: 44:06 10K: 55:56 marathon: 4:20:10 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:33 3:35 5:47 8:09 17:36 92.5% 1- 2 4- 5m 1:35 3:41 5:57 8:22 18:05 90.0% 2- 3 4- 5m 1:38 3:47 6:07 8:36 18:35 87.5% 3- 4 3- 4m 1:41 3:54 6:17 8:51 19:07 85.0% 4- 5 3- 4m 1:44 4:00 6:28 9:07 19:41 82.5% 6- 7 2- 3m 1:47 4:08 6:40 9:23 80.0% 8- 9 2- 3m 1:50 4:16 6:52 9:41 77.5% 10-12 1- 2m 1:54 4:24 7:06 75.0% 13-15 1- 2m 1:58 4:33 7:20 72.5% 16-18 60-90s 2:02 4:42 70.0% 19-21 60-90s 2:06 4:52
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