Performance level: mile: 4:35 5K: 15:51 8K: 26:08 10K: 33:09 marathon: 2:34:11 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:55 2:08 3:26 4:50 10:26 92.5% 1- 2 4- 5m 0:57 2:11 3:31 4:58 10:43 90.0% 2- 3 4- 5m 0:58 2:15 3:37 5:06 11:01 87.5% 3- 4 3- 4m 1:00 2:18 3:43 5:15 11:20 85.0% 4- 5 3- 4m 1:02 2:23 3:50 5:24 11:40 82.5% 6- 7 2- 3m 1:03 2:27 3:57 5:34 80.0% 8- 9 2- 3m 1:05 2:31 4:04 5:44 77.5% 10-12 1- 2m 1:07 2:36 4:12 75.0% 13-15 1- 2m 1:10 2:42 4:21 72.5% 16-18 60-90s 1:12 2:47 70.0% 19-21 60-90s 1:15 2:53
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