Performance level: mile: 3:48 5K: 13:06 8K: 21:36 10K: 27:24 marathon: 2:07:26 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:46 1:45 2:50 4:00 8:37 92.5% 1- 2 4- 5m 0:47 1:48 2:55 4:06 8:51 90.0% 2- 3 4- 5m 0:48 1:51 3:00 4:13 9:06 87.5% 3- 4 3- 4m 0:49 1:54 3:05 4:20 9:22 85.0% 4- 5 3- 4m 0:51 1:58 3:10 4:28 9:38 82.5% 6- 7 2- 3m 0:52 2:01 3:16 4:36 80.0% 8- 9 2- 3m 0:54 2:05 3:22 4:44 77.5% 10-12 1- 2m 0:56 2:09 3:28 75.0% 13-15 1- 2m 0:58 2:13 3:35 72.5% 16-18 60-90s 1:00 2:18 70.0% 19-21 60-90s 1:02 2:23
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