Performance level: mile: 4:32 5K: 15:39 8K: 25:49 10K: 32:45 marathon: 2:32:18 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:54 2:06 3:23 4:46 10:18 92.5% 1- 2 4- 5m 0:56 2:09 3:29 4:54 10:35 90.0% 2- 3 4- 5m 0:57 2:13 3:35 5:02 10:53 87.5% 3- 4 3- 4m 1:00 2:17 3:41 5:11 11:11 85.0% 4- 5 3- 4m 1:01 2:21 3:47 5:20 11:31 82.5% 6- 7 2- 3m 1:03 2:25 3:54 5:30 80.0% 8- 9 2- 3m 1:05 2:30 4:01 5:40 77.5% 10-12 1- 2m 1:07 2:34 4:09 75.0% 13-15 1- 2m 1:09 2:40 4:17 72.5% 16-18 60-90s 1:11 2:45 70.0% 19-21 60-90s 1:14 2:51
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