Performance level: mile: 5:10 5K: 17:49 8K: 29:24 10K: 37:18 marathon: 2:53:27 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:02 2:23 3:51 5:26 11:44 92.5% 1- 2 4- 5m 1:04 2:27 3:58 5:35 12:03 90.0% 2- 3 4- 5m 1:05 2:31 4:04 5:44 12:23 87.5% 3- 4 3- 4m 1:07 2:36 4:11 5:54 12:45 85.0% 4- 5 3- 4m 1:09 2:40 4:19 6:04 13:07 82.5% 6- 7 2- 3m 1:11 2:45 4:27 6:15 80.0% 8- 9 2- 3m 1:14 2:50 4:35 6:27 77.5% 10-12 1- 2m 1:16 2:56 4:44 75.0% 13-15 1- 2m 1:18 3:02 4:53 72.5% 16-18 60-90s 1:21 3:08 70.0% 19-21 60-90s 1:24 3:15
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