Performance level: mile: 7:17 5K: 25:10 8K: 41:30 10K: 52:39 marathon: 4:04:52 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:27 3:23 5:27 7:40 16:34 92.5% 1- 2 4- 5m 1:30 3:28 5:36 7:53 17:01 90.0% 2- 3 4- 5m 1:32 3:34 5:45 8:06 17:29 87.5% 3- 4 3- 4m 1:35 3:40 5:55 8:20 18:00 85.0% 4- 5 3- 4m 1:38 3:46 6:05 8:34 18:31 82.5% 6- 7 2- 3m 1:41 3:53 6:16 8:50 80.0% 8- 9 2- 3m 1:44 4:00 6:28 9:07 77.5% 10-12 1- 2m 1:47 4:08 6:41 75.0% 13-15 1- 2m 1:51 4:17 6:54 72.5% 16-18 60-90s 1:55 4:25 70.0% 19-21 60-90s 1:59 4:35
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