Performance level: mile: 4:02 5K: 13:57 8K: 23:00 10K: 29:11 marathon: 2:15:45 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:48 1:52 3:01 4:15 9:11 92.5% 1- 2 4- 5m 0:50 1:55 3:06 4:22 9:26 90.0% 2- 3 4- 5m 0:51 1:59 3:11 4:29 9:42 87.5% 3- 4 3- 4m 0:53 2:02 3:17 4:37 9:58 85.0% 4- 5 3- 4m 0:54 2:05 3:22 4:45 10:16 82.5% 6- 7 2- 3m 0:56 2:09 3:29 4:54 80.0% 8- 9 2- 3m 0:58 2:13 3:35 5:03 77.5% 10-12 1- 2m 1:00 2:18 3:42 75.0% 13-15 1- 2m 1:01 2:22 3:49 72.5% 16-18 60-90s 1:04 2:27 70.0% 19-21 60-90s 1:06 2:32
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