Performance level: mile: 4:39 5K: 16:03 8K: 26:28 10K: 33:34 marathon: 2:36:06 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:56 2:09 3:28 4:53 10:34 92.5% 1- 2 4- 5m 0:57 2:13 3:34 5:01 10:51 90.0% 2- 3 4- 5m 0:59 2:16 3:40 5:10 11:09 87.5% 3- 4 3- 4m 1:01 2:20 3:46 5:19 11:28 85.0% 4- 5 3- 4m 1:02 2:24 3:53 5:28 11:48 82.5% 6- 7 2- 3m 1:04 2:29 4:00 5:38 80.0% 8- 9 2- 3m 1:06 2:33 4:07 5:48 77.5% 10-12 1- 2m 1:08 2:38 4:15 75.0% 13-15 1- 2m 1:11 2:44 4:24 72.5% 16-18 60-90s 1:13 2:49 70.0% 19-21 60-90s 1:16 2:55
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