Performance level: mile: 3:50 5K: 13:14 8K: 21:49 10K: 27:41 marathon: 2:08:45 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:46 1:46 2:52 4:02 8:43 92.5% 1- 2 4- 5m 0:47 1:49 2:56 4:09 8:57 90.0% 2- 3 4- 5m 0:49 1:52 3:01 4:15 9:12 87.5% 3- 4 3- 4m 0:50 1:56 3:07 4:23 9:28 85.0% 4- 5 3- 4m 0:51 2:00 3:12 4:30 9:44 82.5% 6- 7 2- 3m 0:53 2:03 3:18 4:39 80.0% 8- 9 2- 3m 0:55 2:06 3:24 4:47 77.5% 10-12 1- 2m 0:56 2:11 3:31 75.0% 13-15 1- 2m 0:58 2:15 3:38 72.5% 16-18 60-90s 1:00 2:20 70.0% 19-21 60-90s 1:02 2:25
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