Performance level: mile: 5:19 5K: 18:20 8K: 30:14 10K: 38:21 marathon: 2:58:24 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:04 2:28 3:58 5:35 12:04 92.5% 1- 2 4- 5m 1:05 2:32 4:05 5:44 12:24 90.0% 2- 3 4- 5m 1:07 2:36 4:11 5:54 12:45 87.5% 3- 4 3- 4m 1:09 2:40 4:18 6:04 13:06 85.0% 4- 5 3- 4m 1:11 2:45 4:26 6:15 13:30 82.5% 6- 7 2- 3m 1:13 2:50 4:34 6:26 80.0% 8- 9 2- 3m 1:16 2:55 4:43 6:38 77.5% 10-12 1- 2m 1:18 3:01 4:52 75.0% 13-15 1- 2m 1:21 3:07 5:02 72.5% 16-18 60-90s 1:23 3:13 70.0% 19-21 60-90s 1:26 3:20
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