Performance level: mile: 4:19 5K: 14:55 8K: 24:37 10K: 31:13 marathon: 2:25:13 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:52 2:00 3:14 4:33 9:50 92.5% 1- 2 4- 5m 0:53 2:03 3:19 4:40 10:06 90.0% 2- 3 4- 5m 0:55 2:07 3:25 4:48 10:22 87.5% 3- 4 3- 4m 0:56 2:10 3:30 4:56 10:40 85.0% 4- 5 3- 4m 0:58 2:14 3:37 5:05 10:59 82.5% 6- 7 2- 3m 1:00 2:18 3:43 5:14 80.0% 8- 9 2- 3m 1:02 2:23 3:50 5:24 77.5% 10-12 1- 2m 1:04 2:27 3:58 75.0% 13-15 1- 2m 1:06 2:32 4:05 72.5% 16-18 60-90s 1:08 2:37 70.0% 19-21 60-90s 1:10 2:43
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