Performance level: mile: 6:38 5K: 22:55 8K: 37:48 10K: 47:57 marathon: 3:43:00 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:20 3:04 4:58 7:00 15:05 92.5% 1- 2 4- 5m 1:22 3:09 5:06 7:11 15:30 90.0% 2- 3 4- 5m 1:24 3:15 5:14 7:22 15:56 87.5% 3- 4 3- 4m 1:26 3:20 5:23 7:35 16:23 85.0% 4- 5 3- 4m 1:29 3:26 5:33 7:48 16:52 82.5% 6- 7 2- 3m 1:32 3:32 5:43 8:03 80.0% 8- 9 2- 3m 1:35 3:39 5:53 8:18 77.5% 10-12 1- 2m 1:38 3:46 6:05 75.0% 13-15 1- 2m 1:41 3:54 6:17 72.5% 16-18 60-90s 1:44 4:02 70.0% 19-21 60-90s 1:48 4:10
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