Performance level: mile: 5:28 5K: 18:52 8K: 31:08 10K: 39:29 marathon: 3:03:39 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:06 2:32 4:05 5:45 12:26 92.5% 1- 2 4- 5m 1:07 2:36 4:12 5:55 12:46 90.0% 2- 3 4- 5m 1:09 2:40 4:19 6:04 13:07 87.5% 3- 4 3- 4m 1:11 2:45 4:26 6:15 13:30 85.0% 4- 5 3- 4m 1:13 2:50 4:34 6:26 13:53 82.5% 6- 7 2- 3m 1:16 2:55 4:42 6:38 80.0% 8- 9 2- 3m 1:18 3:00 4:51 6:50 77.5% 10-12 1- 2m 1:20 3:06 5:00 75.0% 13-15 1- 2m 1:23 3:12 5:10 72.5% 16-18 60-90s 1:26 3:19 70.0% 19-21 60-90s 1:29 3:26
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