Performance level: mile: 6:06 5K: 21:02 8K: 34:42 10K: 44:01 marathon: 3:24:44 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:13 2:49 4:33 6:25 13:51 92.5% 1- 2 4- 5m 1:15 2:54 4:41 6:35 14:14 90.0% 2- 3 4- 5m 1:17 2:59 4:48 6:46 14:37 87.5% 3- 4 3- 4m 1:19 3:04 4:57 6:58 15:02 85.0% 4- 5 3- 4m 1:22 3:09 5:05 7:10 15:29 82.5% 6- 7 2- 3m 1:24 3:15 5:15 7:23 80.0% 8- 9 2- 3m 1:27 3:21 5:24 7:37 77.5% 10-12 1- 2m 1:30 3:28 5:35 75.0% 13-15 1- 2m 1:33 3:34 5:46 72.5% 16-18 60-90s 1:36 3:42 70.0% 19-21 60-90s 1:39 3:50
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