Performance level: mile: 5:48 5K: 20:03 8K: 33:04 10K: 41:57 marathon: 3:15:08 Sample Interval Workouts Speed Reps Rest 400m 800m 1200m 1600m 3200m ----- ---- ---- ---- ---- ----- ----- ----- 95.0% 0- 1 4- 5m 1:10 2:41 4:20 6:07 13:12 92.5% 1- 2 4- 5m 1:12 2:46 4:27 6:17 13:34 90.0% 2- 3 4- 5m 1:14 2:50 4:35 6:27 13:56 87.5% 3- 4 3- 4m 1:16 2:55 4:43 6:38 14:20 85.0% 4- 5 3- 4m 1:18 3:00 4:51 6:50 14:45 82.5% 6- 7 2- 3m 1:20 3:06 5:00 7:02 80.0% 8- 9 2- 3m 1:23 3:12 5:09 7:16 77.5% 10-12 1- 2m 1:25 3:18 5:19 75.0% 13-15 1- 2m 1:28 3:24 5:30 72.5% 16-18 60-90s 1:31 3:31 70.0% 19-21 60-90s 1:35 3:39
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