Performance level: mile: 5:43 5K: 19:45 8K: 32:34 10K: 41:18 marathon: 3:12:08 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:09 2:39 4:16 6:01 13:00 92.5% 1- 2 4- 5m 1:10 2:43 4:23 6:11 13:21 90.0% 2- 3 4- 5m 1:12 2:48 4:31 6:21 13:43 87.5% 3- 4 3- 4m 1:14 2:53 4:38 6:32 14:07 85.0% 4- 5 3- 4m 1:17 2:58 4:47 6:44 14:32 82.5% 6- 7 2- 3m 1:19 3:03 4:55 6:56 80.0% 8- 9 2- 3m 1:21 3:09 5:04 7:09 77.5% 10-12 1- 2m 1:24 3:15 5:14 75.0% 13-15 1- 2m 1:27 3:21 5:25 72.5% 16-18 60-90s 1:30 3:28 70.0% 19-21 60-90s 1:33 3:36
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