Performance level: mile: 4:50 5K: 16:40 8K: 27:29 10K: 34:52 marathon: 2:42:11 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:58 2:14 3:36 5:05 10:58 92.5% 1- 2 4- 5m 1:00 2:18 3:42 5:13 11:16 90.0% 2- 3 4- 5m 1:01 2:22 3:48 5:22 11:35 87.5% 3- 4 3- 4m 1:03 2:26 3:55 5:31 11:55 85.0% 4- 5 3- 4m 1:05 2:30 4:02 5:41 12:16 82.5% 6- 7 2- 3m 1:07 2:34 4:09 5:51 80.0% 8- 9 2- 3m 1:09 2:39 4:17 6:02 77.5% 10-12 1- 2m 1:11 2:44 4:25 75.0% 13-15 1- 2m 1:13 2:50 4:34 72.5% 16-18 60-90s 1:16 2:56 70.0% 19-21 60-90s 1:19 3:02
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