Performance level: mile: 5:33 5K: 19:09 8K: 31:36 10K: 40:04 marathon: 3:06:24 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:07 2:34 4:09 5:50 12:37 92.5% 1- 2 4- 5m 1:08 2:38 4:15 6:00 12:57 90.0% 2- 3 4- 5m 1:10 2:43 4:23 6:10 13:19 87.5% 3- 4 3- 4m 1:12 2:47 4:30 6:20 13:42 85.0% 4- 5 3- 4m 1:14 2:52 4:38 6:32 14:06 82.5% 6- 7 2- 3m 1:17 2:58 4:46 6:43 80.0% 8- 9 2- 3m 1:19 3:03 4:55 6:56 77.5% 10-12 1- 2m 1:22 3:09 5:05 75.0% 13-15 1- 2m 1:24 3:15 5:15 72.5% 16-18 60-90s 1:27 3:22 70.0% 19-21 60-90s 1:30 3:29
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