Performance level: mile: 3:57 5K: 13:39 8K: 22:31 10K: 28:34 marathon: 2:12:51 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:47 1:50 2:57 4:10 9:00 92.5% 1- 2 4- 5m 0:49 1:53 3:02 4:16 9:14 90.0% 2- 3 4- 5m 0:50 1:56 3:07 4:24 9:29 87.5% 3- 4 3- 4m 0:52 2:00 3:12 4:31 9:46 85.0% 4- 5 3- 4m 0:53 2:03 3:18 4:39 10:03 82.5% 6- 7 2- 3m 0:55 2:07 3:24 4:48 80.0% 8- 9 2- 3m 0:56 2:10 3:31 4:57 77.5% 10-12 1- 2m 0:58 2:15 3:37 75.0% 13-15 1- 2m 1:00 2:19 3:45 72.5% 16-18 60-90s 1:02 2:24 70.0% 19-21 60-90s 1:04 2:29
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