Performance level: mile: 6:53 5K: 23:46 8K: 39:12 10K: 49:43 marathon: 3:51:16 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:23 3:11 5:09 7:15 15:39 92.5% 1- 2 4- 5m 1:25 3:16 5:17 7:26 16:04 90.0% 2- 3 4- 5m 1:27 3:22 5:26 7:39 16:31 87.5% 3- 4 3- 4m 1:30 3:28 5:35 7:52 17:00 85.0% 4- 5 3- 4m 1:32 3:34 5:45 8:06 17:29 82.5% 6- 7 2- 3m 1:35 3:40 5:55 8:21 80.0% 8- 9 2- 3m 1:38 3:47 6:07 8:36 77.5% 10-12 1- 2m 1:41 3:54 6:18 75.0% 13-15 1- 2m 1:45 4:02 6:31 72.5% 16-18 60-90s 1:48 4:11 70.0% 19-21 60-90s 1:52 4:20
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