Performance level: mile: 4:08 5K: 14:16 8K: 23:31 10K: 29:50 marathon: 2:18:46 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:50 1:55 3:05 4:21 9:23 92.5% 1- 2 4- 5m 0:51 1:58 3:10 4:28 9:39 90.0% 2- 3 4- 5m 0:52 2:01 3:15 4:35 9:55 87.5% 3- 4 3- 4m 0:54 2:05 3:21 4:43 10:12 85.0% 4- 5 3- 4m 0:55 2:08 3:27 4:52 10:30 82.5% 6- 7 2- 3m 0:57 2:12 3:33 5:00 80.0% 8- 9 2- 3m 0:59 2:16 3:40 5:10 77.5% 10-12 1- 2m 1:01 2:21 3:47 75.0% 13-15 1- 2m 1:03 2:25 3:55 72.5% 16-18 60-90s 1:05 2:30 70.0% 19-21 60-90s 1:07 2:36
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