Performance level: mile: 5:23 5K: 18:36 8K: 30:41 10K: 38:55 marathon: 3:01:00 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:05 2:30 4:02 5:40 12:15 92.5% 1- 2 4- 5m 1:06 2:34 4:08 5:49 12:35 90.0% 2- 3 4- 5m 1:08 2:38 4:15 6:00 12:56 87.5% 3- 4 3- 4m 1:10 2:43 4:22 6:09 13:18 85.0% 4- 5 3- 4m 1:12 2:47 4:30 6:20 13:41 82.5% 6- 7 2- 3m 1:14 2:52 4:38 6:32 80.0% 8- 9 2- 3m 1:17 2:58 4:47 6:44 77.5% 10-12 1- 2m 1:19 3:03 4:56 75.0% 13-15 1- 2m 1:22 3:10 5:06 72.5% 16-18 60-90s 1:25 3:16 70.0% 19-21 60-90s 1:28 3:23
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