Performance level: mile: 4:25 5K: 15:17 8K: 25:12 10K: 31:58 marathon: 2:28:40 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:53 2:03 3:18 4:39 10:04 92.5% 1- 2 4- 5m 0:55 2:06 3:24 4:47 10:20 90.0% 2- 3 4- 5m 0:56 2:10 3:29 4:55 10:37 87.5% 3- 4 3- 4m 0:58 2:13 3:35 5:03 10:55 85.0% 4- 5 3- 4m 1:00 2:17 3:42 5:12 11:15 82.5% 6- 7 2- 3m 1:01 2:22 3:48 5:22 80.0% 8- 9 2- 3m 1:03 2:26 3:56 5:32 77.5% 10-12 1- 2m 1:05 2:31 4:03 75.0% 13-15 1- 2m 1:07 2:36 4:11 72.5% 16-18 60-90s 1:10 2:41 70.0% 19-21 60-90s 1:12 2:47
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