Performance level: mile: 4:13 5K: 14:35 8K: 24:03 10K: 30:31 marathon: 2:21:55 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:51 1:57 3:09 4:27 9:36 92.5% 1- 2 4- 5m 0:52 2:01 3:15 4:34 9:52 90.0% 2- 3 4- 5m 0:53 2:04 3:20 4:42 10:08 87.5% 3- 4 3- 4m 0:55 2:07 3:26 4:50 10:26 85.0% 4- 5 3- 4m 0:57 2:11 3:32 4:58 10:44 82.5% 6- 7 2- 3m 0:58 2:15 3:38 5:07 80.0% 8- 9 2- 3m 1:00 2:19 3:45 5:17 77.5% 10-12 1- 2m 1:02 2:24 3:52 75.0% 13-15 1- 2m 1:04 2:29 4:00 72.5% 16-18 60-90s 1:06 2:34 70.0% 19-21 60-90s 1:09 2:39
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