Performance level: mile: 5:38 5K: 19:27 8K: 32:04 10K: 40:41 marathon: 3:09:13 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:08 2:36 4:13 5:56 12:48 92.5% 1- 2 4- 5m 1:09 2:41 4:19 6:05 13:09 90.0% 2- 3 4- 5m 1:11 2:45 4:27 6:15 13:31 87.5% 3- 4 3- 4m 1:13 2:50 4:34 6:26 13:54 85.0% 4- 5 3- 4m 1:16 2:55 4:42 6:38 14:19 82.5% 6- 7 2- 3m 1:18 3:00 4:51 6:50 80.0% 8- 9 2- 3m 1:20 3:06 5:00 7:02 77.5% 10-12 1- 2m 1:23 3:12 5:10 75.0% 13-15 1- 2m 1:26 3:18 5:20 72.5% 16-18 60-90s 1:29 3:25 70.0% 19-21 60-90s 1:32 3:32
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