Performance level: mile: 4:46 5K: 16:27 8K: 27:08 10K: 34:25 marathon: 2:40:06 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:57 2:12 3:34 5:01 10:50 92.5% 1- 2 4- 5m 0:59 2:16 3:39 5:09 11:08 90.0% 2- 3 4- 5m 1:00 2:20 3:46 5:18 11:26 87.5% 3- 4 3- 4m 1:02 2:24 3:52 5:27 11:46 85.0% 4- 5 3- 4m 1:04 2:28 3:59 5:36 12:07 82.5% 6- 7 2- 3m 1:06 2:32 4:06 5:47 80.0% 8- 9 2- 3m 1:08 2:37 4:14 5:57 77.5% 10-12 1- 2m 1:10 2:42 4:22 75.0% 13-15 1- 2m 1:12 2:48 4:31 72.5% 16-18 60-90s 1:15 2:54 70.0% 19-21 60-90s 1:18 3:00
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