Performance level: mile: 4:57 5K: 17:07 8K: 28:13 10K: 35:48 marathon: 2:46:31 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:00 2:18 3:42 5:13 11:16 92.5% 1- 2 4- 5m 1:01 2:21 3:48 5:21 11:34 90.0% 2- 3 4- 5m 1:03 2:25 3:55 5:30 11:54 87.5% 3- 4 3- 4m 1:05 2:30 4:01 5:40 12:14 85.0% 4- 5 3- 4m 1:06 2:34 4:08 5:50 12:36 82.5% 6- 7 2- 3m 1:08 2:39 4:16 6:00 80.0% 8- 9 2- 3m 1:11 2:44 4:24 6:12 77.5% 10-12 1- 2m 1:13 2:49 4:32 75.0% 13-15 1- 2m 1:15 2:54 4:41 72.5% 16-18 60-90s 1:18 3:00 70.0% 19-21 60-90s 1:21 3:07
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