Performance level: mile: 4:05 5K: 14:06 8K: 23:16 10K: 29:30 marathon: 2:17:14 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:49 1:53 3:03 4:18 9:17 92.5% 1- 2 4- 5m 0:50 1:57 3:08 4:25 9:32 90.0% 2- 3 4- 5m 0:52 2:00 3:13 4:32 9:48 87.5% 3- 4 3- 4m 0:53 2:03 3:19 4:40 10:05 85.0% 4- 5 3- 4m 0:55 2:07 3:25 4:48 10:23 82.5% 6- 7 2- 3m 0:56 2:11 3:31 4:57 80.0% 8- 9 2- 3m 0:58 2:15 3:37 5:06 77.5% 10-12 1- 2m 1:00 2:19 3:45 75.0% 13-15 1- 2m 1:02 2:24 3:52 72.5% 16-18 60-90s 1:04 2:29 70.0% 19-21 60-90s 1:07 2:34
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