Performance level: mile: 5:14 5K: 18:05 8K: 29:49 10K: 37:49 marathon: 2:55:54 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:03 2:25 3:55 5:31 11:54 92.5% 1- 2 4- 5m 1:05 2:29 4:01 5:40 12:13 90.0% 2- 3 4- 5m 1:06 2:34 4:08 5:49 12:34 87.5% 3- 4 3- 4m 1:08 2:38 4:15 5:59 12:55 85.0% 4- 5 3- 4m 1:10 2:43 4:22 6:10 13:18 82.5% 6- 7 2- 3m 1:12 2:48 4:30 6:21 80.0% 8- 9 2- 3m 1:15 2:53 4:39 6:33 77.5% 10-12 1- 2m 1:17 2:58 4:48 75.0% 13-15 1- 2m 1:20 3:04 4:57 72.5% 16-18 60-90s 1:22 3:11 70.0% 19-21 60-90s 1:25 3:17
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