Performance level: mile: 5:01 5K: 17:21 8K: 28:36 10K: 36:17 marathon: 2:48:46 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:00 2:20 3:45 5:17 11:25 92.5% 1- 2 4- 5m 1:02 2:23 3:51 5:26 11:44 90.0% 2- 3 4- 5m 1:04 2:27 3:58 5:35 12:03 87.5% 3- 4 3- 4m 1:05 2:32 4:05 5:44 12:24 85.0% 4- 5 3- 4m 1:07 2:36 4:12 5:55 12:46 82.5% 6- 7 2- 3m 1:09 2:41 4:19 6:05 80.0% 8- 9 2- 3m 1:12 2:46 4:27 6:17 77.5% 10-12 1- 2m 1:14 2:51 4:36 75.0% 13-15 1- 2m 1:16 2:57 4:45 72.5% 16-18 60-90s 1:19 3:03 70.0% 19-21 60-90s 1:22 3:09
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