Performance level: mile: 3:45 5K: 12:58 8K: 21:23 10K: 27:07 marathon: 2:06:09 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:45 1:44 2:48 3:57 8:32 92.5% 1- 2 4- 5m 0:46 1:47 2:53 4:04 8:46 90.0% 2- 3 4- 5m 0:48 1:50 2:58 4:10 9:01 87.5% 3- 4 3- 4m 0:49 1:53 3:03 4:17 9:16 85.0% 4- 5 3- 4m 0:50 1:57 3:08 4:25 9:32 82.5% 6- 7 2- 3m 0:52 2:00 3:14 4:33 80.0% 8- 9 2- 3m 0:53 2:04 3:20 4:42 77.5% 10-12 1- 2m 0:55 2:08 3:26 75.0% 13-15 1- 2m 0:57 2:12 3:33 72.5% 16-18 60-90s 1:00 2:17 70.0% 19-21 60-90s 1:01 2:22
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