Performance level: mile: 7:26 5K: 25:40 8K: 42:20 10K: 53:42 marathon: 4:09:46 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:29 3:27 5:33 7:49 16:54 92.5% 1- 2 4- 5m 1:32 3:32 5:42 8:02 17:21 90.0% 2- 3 4- 5m 1:34 3:38 5:52 8:16 17:50 87.5% 3- 4 3- 4m 1:37 3:44 6:02 8:30 18:21 85.0% 4- 5 3- 4m 1:40 3:51 6:13 8:45 18:53 82.5% 6- 7 2- 3m 1:43 3:58 6:24 9:01 80.0% 8- 9 2- 3m 1:46 4:05 6:36 9:18 77.5% 10-12 1- 2m 1:49 4:13 6:49 75.0% 13-15 1- 2m 1:53 4:22 7:02 72.5% 16-18 60-90s 1:57 4:31 70.0% 19-21 60-90s 2:01 4:40
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