Performance level: mile: 5:05 5K: 17:35 8K: 29:00 10K: 36:47 marathon: 2:51:04 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:01 2:21 3:48 5:22 11:35 92.5% 1- 2 4- 5m 1:03 2:25 3:54 5:30 11:53 90.0% 2- 3 4- 5m 1:04 2:29 4:01 5:39 12:13 87.5% 3- 4 3- 4m 1:06 2:34 4:08 5:49 12:34 85.0% 4- 5 3- 4m 1:08 2:38 4:15 6:00 12:56 82.5% 6- 7 2- 3m 1:10 2:43 4:23 6:10 80.0% 8- 9 2- 3m 1:13 2:48 4:31 6:22 77.5% 10-12 1- 2m 1:15 2:53 4:40 75.0% 13-15 1- 2m 1:17 3:00 4:49 72.5% 16-18 60-90s 1:20 3:05 70.0% 19-21 60-90s 1:23 3:12
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