Performance level: mile: 7:09 5K: 24:41 8K: 40:42 10K: 51:38 marathon: 4:00:10 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:26 3:19 5:21 7:31 16:15 92.5% 1- 2 4- 5m 1:28 3:24 5:29 7:44 16:41 90.0% 2- 3 4- 5m 1:31 3:30 5:38 7:56 17:09 87.5% 3- 4 3- 4m 1:33 3:36 5:48 8:10 17:39 85.0% 4- 5 3- 4m 1:36 3:42 5:58 8:25 18:10 82.5% 6- 7 2- 3m 1:39 3:49 6:09 8:40 80.0% 8- 9 2- 3m 1:42 3:56 6:21 8:56 77.5% 10-12 1- 2m 1:45 4:03 6:33 75.0% 13-15 1- 2m 1:49 4:12 6:46 72.5% 16-18 60-90s 1:52 4:20 70.0% 19-21 60-90s 1:56 4:30
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