Performance level: mile: 3:52 5K: 13:22 8K: 22:03 10K: 27:58 marathon: 2:10:05 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:46 1:48 2:54 4:05 8:48 92.5% 1- 2 4- 5m 0:48 1:50 2:58 4:11 9:02 90.0% 2- 3 4- 5m 0:49 1:54 3:03 4:18 9:18 87.5% 3- 4 3- 4m 0:50 1:57 3:08 4:25 9:33 85.0% 4- 5 3- 4m 0:52 2:00 3:14 4:33 9:50 82.5% 6- 7 2- 3m 0:53 2:04 3:20 4:42 80.0% 8- 9 2- 3m 0:55 2:08 3:26 4:50 77.5% 10-12 1- 2m 0:57 2:12 3:33 75.0% 13-15 1- 2m 0:59 2:16 3:40 72.5% 16-18 60-90s 1:01 2:21 70.0% 19-21 60-90s 1:03 2:26
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