Performance level: mile: 4:42 5K: 16:15 8K: 26:48 10K: 34:00 marathon: 2:38:05 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:56 2:11 3:31 4:57 10:42 92.5% 1- 2 4- 5m 0:58 2:14 3:37 5:05 11:00 90.0% 2- 3 4- 5m 1:00 2:18 3:43 5:14 11:17 87.5% 3- 4 3- 4m 1:01 2:22 3:49 5:23 11:37 85.0% 4- 5 3- 4m 1:03 2:26 3:56 5:32 11:57 82.5% 6- 7 2- 3m 1:05 2:31 4:03 5:42 80.0% 8- 9 2- 3m 1:07 2:35 4:11 5:53 77.5% 10-12 1- 2m 1:09 2:40 4:19 75.0% 13-15 1- 2m 1:12 2:46 4:27 72.5% 16-18 60-90s 1:14 2:51 70.0% 19-21 60-90s 1:17 2:57
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