Performance level: mile: 6:31 5K: 22:31 8K: 37:08 10K: 47:06 marathon: 3:39:06 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:18 3:01 4:52 6:52 14:50 92.5% 1- 2 4- 5m 1:20 3:06 5:00 7:03 15:14 90.0% 2- 3 4- 5m 1:23 3:11 5:09 7:15 15:39 87.5% 3- 4 3- 4m 1:25 3:17 5:17 7:27 16:06 85.0% 4- 5 3- 4m 1:27 3:23 5:27 7:40 16:34 82.5% 6- 7 2- 3m 1:30 3:29 5:37 7:54 80.0% 8- 9 2- 3m 1:33 3:35 5:47 8:09 77.5% 10-12 1- 2m 1:36 3:42 5:58 75.0% 13-15 1- 2m 1:39 3:50 6:10 72.5% 16-18 60-90s 1:43 3:57 70.0% 19-21 60-90s 1:46 4:06
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