Performance level: mile: 5:54 5K: 20:22 8K: 33:36 10K: 42:37 marathon: 3:18:14 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:11 2:44 4:25 6:13 13:25 92.5% 1- 2 4- 5m 1:13 2:48 4:32 6:23 13:47 90.0% 2- 3 4- 5m 1:15 2:53 4:39 6:33 14:10 87.5% 3- 4 3- 4m 1:17 2:58 4:47 6:45 14:34 85.0% 4- 5 3- 4m 1:19 3:03 4:56 6:56 15:00 82.5% 6- 7 2- 3m 1:22 3:09 5:05 7:09 80.0% 8- 9 2- 3m 1:24 3:15 5:14 7:22 77.5% 10-12 1- 2m 1:27 3:21 5:24 75.0% 13-15 1- 2m 1:30 3:28 5:35 72.5% 16-18 60-90s 1:33 3:35 70.0% 19-21 60-90s 1:36 3:42
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