Performance level: mile: 4:53 5K: 16:53 8K: 27:51 10K: 35:20 marathon: 2:44:19 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:59 2:16 3:39 5:09 11:07 92.5% 1- 2 4- 5m 1:00 2:20 3:45 5:17 11:25 90.0% 2- 3 4- 5m 1:02 2:23 3:51 5:26 11:44 87.5% 3- 4 3- 4m 1:04 2:28 3:58 5:35 12:04 85.0% 4- 5 3- 4m 1:06 2:32 4:05 5:45 12:26 82.5% 6- 7 2- 3m 1:08 2:36 4:13 5:56 80.0% 8- 9 2- 3m 1:10 2:41 4:20 6:07 77.5% 10-12 1- 2m 1:12 2:47 4:29 75.0% 13-15 1- 2m 1:14 2:52 4:38 72.5% 16-18 60-90s 1:17 2:58 70.0% 19-21 60-90s 1:20 3:04
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