Performance level: mile: 4:16 5K: 14:45 8K: 24:20 10K: 30:52 marathon: 2:23:33 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:51 1:59 3:12 4:30 9:43 92.5% 1- 2 4- 5m 0:53 2:02 3:17 4:37 9:59 90.0% 2- 3 4- 5m 0:54 2:05 3:22 4:45 10:15 87.5% 3- 4 3- 4m 0:56 2:09 3:28 4:53 10:33 85.0% 4- 5 3- 4m 0:57 2:13 3:34 5:02 10:51 82.5% 6- 7 2- 3m 1:00 2:17 3:41 5:11 80.0% 8- 9 2- 3m 1:01 2:21 3:47 5:20 77.5% 10-12 1- 2m 1:03 2:26 3:55 75.0% 13-15 1- 2m 1:05 2:30 4:03 72.5% 16-18 60-90s 1:07 2:36 70.0% 19-21 60-90s 1:10 2:41
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