Performance level: mile: 4:22 5K: 15:06 8K: 24:54 10K: 31:35 marathon: 2:26:55 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:52 2:02 3:16 4:36 9:57 92.5% 1- 2 4- 5m 0:54 2:05 3:21 4:44 10:13 90.0% 2- 3 4- 5m 0:55 2:08 3:27 4:52 10:30 87.5% 3- 4 3- 4m 0:57 2:12 3:33 5:00 10:48 85.0% 4- 5 3- 4m 0:59 2:16 3:39 5:09 11:07 82.5% 6- 7 2- 3m 1:00 2:20 3:46 5:18 80.0% 8- 9 2- 3m 1:02 2:24 3:53 5:28 77.5% 10-12 1- 2m 1:04 2:29 4:00 75.0% 13-15 1- 2m 1:06 2:34 4:08 72.5% 16-18 60-90s 1:09 2:39 70.0% 19-21 60-90s 1:11 2:45
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