Performance level: mile: 3:43 5K: 12:50 8K: 21:10 10K: 26:51 marathon: 2:04:53 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 0:45 1:43 2:47 3:55 8:27 92.5% 1- 2 4- 5m 0:46 1:46 2:51 4:01 8:41 90.0% 2- 3 4- 5m 0:47 1:49 2:56 4:08 8:55 87.5% 3- 4 3- 4m 0:48 1:52 3:01 4:15 9:10 85.0% 4- 5 3- 4m 0:50 1:55 3:06 4:22 9:27 82.5% 6- 7 2- 3m 0:51 1:59 3:12 4:30 80.0% 8- 9 2- 3m 0:53 2:03 3:18 4:39 77.5% 10-12 1- 2m 0:55 2:07 3:24 75.0% 13-15 1- 2m 0:56 2:11 3:31 72.5% 16-18 60-90s 0:58 2:15 70.0% 19-21 60-90s 1:01 2:20
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