Performance level: mile: 4:29 5K: 15:28 8K: 25:30 10K: 32:21 marathon: 2:30:28 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:54 2:04 3:21 4:43 10:11 92.5% 1- 2 4- 5m 0:55 2:08 3:26 4:50 10:27 90.0% 2- 3 4- 5m 0:57 2:11 3:32 4:59 10:45 87.5% 3- 4 3- 4m 0:58 2:15 3:38 5:07 11:03 85.0% 4- 5 3- 4m 1:00 2:19 3:44 5:16 11:23 82.5% 6- 7 2- 3m 1:02 2:23 3:51 5:26 80.0% 8- 9 2- 3m 1:04 2:28 3:58 5:36 77.5% 10-12 1- 2m 1:06 2:33 4:06 75.0% 13-15 1- 2m 1:08 2:38 4:14 72.5% 16-18 60-90s 1:10 2:43 70.0% 19-21 60-90s 1:13 2:49
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