Notes
Warmup before intervals
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Full distance pace at specific distances
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5.0 km: 00:26:13 05:15/km 08:26/mi
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5.0 km: 00:26:30 05:16/km 08:28/mi
3.1 mi: 00:26:30 05:16/km 08:28/mi
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Split and pace per km
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1.0 km: 05:43 05:43/km 09:12/mi
2.0 km: 05:15 05:15/km 08:27/mi
3.0 km: 05:08 05:08/km 08:15/mi
4.0 km: 05:08 05:08/km 08:16/mi
5.0 km: 04:59 04:59/km 08:01/mi
5.0 km: 00:17 07:34/km 12:11/mi
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Split and pace per mile
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1.0 mi: 08:53 05:31/km 08:53/mi
2.0 mi: 08:20 05:11/km 08:20/mi
3.0 mi: 08:08 05:03/km 08:08/mi
3.1 mi: 01:10 05:32/km 08:54/mi
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