Performance level: mile: 6:18 5K: 21:45 8K: 35:53 10K: 45:31 marathon: 3:31:40 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:16 2:55 4:42 6:38 14:19 92.5% 1- 2 4- 5m 1:18 3:00 4:50 6:49 14:43 90.0% 2- 3 4- 5m 1:20 3:05 4:58 7:00 15:07 87.5% 3- 4 3- 4m 1:22 3:10 5:07 7:12 15:33 85.0% 4- 5 3- 4m 1:24 3:16 5:16 7:25 16:00 82.5% 6- 7 2- 3m 1:27 3:22 5:25 7:38 80.0% 8- 9 2- 3m 1:30 3:28 5:35 7:52 77.5% 10-12 1- 2m 1:33 3:35 5:46 75.0% 13-15 1- 2m 1:36 3:42 5:58 72.5% 16-18 60-90s 1:39 3:49 70.0% 19-21 60-90s 1:43 3:58
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