Performance level: mile: 7:35 5K: 26:11 8K: 43:12 10K: 54:48 marathon: 4:14:52 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:31 3:31 5:40 8:00 17:15 92.5% 1- 2 4- 5m 1:33 3:36 5:49 8:12 17:43 90.0% 2- 3 4- 5m 1:36 3:42 6:00 8:26 18:12 87.5% 3- 4 3- 4m 1:39 3:49 6:09 8:40 18:43 85.0% 4- 5 3- 4m 1:42 3:56 6:20 8:55 19:16 82.5% 6- 7 2- 3m 1:45 4:03 6:32 9:12 80.0% 8- 9 2- 3m 1:48 4:10 6:44 9:29 77.5% 10-12 1- 2m 1:52 4:18 6:57 75.0% 13-15 1- 2m 1:55 4:27 7:11 72.5% 16-18 60-90s 2:00 4:36 70.0% 19-21 60-90s 2:04 4:46
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