Performance level: mile: 6:12 5K: 21:23 8K: 35:17 10K: 44:45 marathon: 3:28:08 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:14 2:52 4:38 6:31 14:05 92.5% 1- 2 4- 5m 1:16 2:57 4:45 6:42 14:28 90.0% 2- 3 4- 5m 1:18 3:02 4:53 6:53 14:52 87.5% 3- 4 3- 4m 1:21 3:07 5:02 7:05 15:17 85.0% 4- 5 3- 4m 1:23 3:12 5:10 7:17 15:44 82.5% 6- 7 2- 3m 1:26 3:18 5:20 7:31 80.0% 8- 9 2- 3m 1:28 3:24 5:30 7:45 77.5% 10-12 1- 2m 1:31 3:31 5:40 75.0% 13-15 1- 2m 1:34 3:38 5:52 72.5% 16-18 60-90s 1:37 3:46 70.0% 19-21 60-90s 1:41 3:54
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