Performance level: mile: 6:24 5K: 22:08 8K: 36:30 10K: 46:18 marathon: 3:35:19 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:17 2:58 4:47 6:45 14:34 92.5% 1- 2 4- 5m 1:19 3:03 4:55 6:56 14:58 90.0% 2- 3 4- 5m 1:21 3:08 5:03 7:07 15:23 87.5% 3- 4 3- 4m 1:23 3:13 5:12 7:19 15:49 85.0% 4- 5 3- 4m 1:26 3:19 5:21 7:32 16:17 82.5% 6- 7 2- 3m 1:29 3:25 5:31 7:46 80.0% 8- 9 2- 3m 1:31 3:31 5:41 8:01 77.5% 10-12 1- 2m 1:34 3:38 5:52 75.0% 13-15 1- 2m 1:37 3:46 6:04 72.5% 16-18 60-90s 1:41 3:53 70.0% 19-21 60-90s 1:44 4:02
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