Workouts» 3Run 13.1

3Run 13.1

Plan overview

Weeks: 17

Distance: 35.4 km/week

Workouts: 66

Total distance: 601.5 km

Zone distribution

Z1: 7.1 km

Z2: 49.3 km

Z3: 167.3 km

Z4: 314.9 km

Z5: 63 km

Z6: 0 km

1%
8%
28%
52%
10%
0%


Select a week or scroll down to view all workouts.

3Run 13.1 »

Week 0 Prep

Week 0

Workouts: 2

Total distance: 12 km

Average workout:

Distance 6 km

Zone distribution

Z1: 11m

Z2: 23m

Z3: 43m

Z4: 2h 3m

Z5: -

Z6: -

5%
12%
22%
61%
0%
0%

3Run 13.1» Week 0 Prep »

Getting some distance

1600 m from 50 to 90% of HM pace
1600 m @ 94% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
400 m from 85 to 65% of HM pace
26min 40sec from 50 to 90% of HM pace26min 40sec @ 94% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 510 m

Z2: 958 m

Z3: 2132 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

8%
14%
31%
47%
0%
0%

Before we get into the meat of the plan, lets's get an easy 5k under our belts.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 0 Prep »

Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 102% of HM pace
800 m @ 103% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 102% of HM pace13min 20sec @ 103% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4157 m

Z5: 0 m

Z6: 0 m

3%
9%
9%
80%
0%
0%

Tempo runs are used to help get us comfortable with pushing our pace. In these runs we'll be spending time slightly above our race pace.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 1

Week 1

Workouts: 4

Total distance: 23.2 km

Average workout:

Distance 5.8 km

Zone distribution

Z1: 3m

Z2: 54m

Z3: 2h 3m

Z4: 3h 7m

Z5: 20m

Z6: -

1%
14%
32%
48%
5%
0%

3Run 13.1» Week 1 »

Easy Miles

800 m from 70 to 80% of HM pace
2400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace40min @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 2456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
32%
68%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 1 »

Interval day

800 m from 70 to 85% of HM pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 85% of HM pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3108 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
17%
60%
0%
23%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 1 »

Tempo

800 m from 70 to 90% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% of HM pace
1600 m @ 105% of HM pace
400 m from 75 to 50% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 103% of HM pace26min 40sec @ 105% of HM pace6min 40sec from 75 to 50% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 204 m

Z2: 575 m

Z3: 421 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

3%
10%
7%
80%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 1 »

The Long Run (5mi)

800 m from 75 to 90% of HM pace
800 m @ 93% of HM pace
3200 m @ 95% of HM pace
3200 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 93% of HM pace53min 20sec @ 95% of HM pace53min 20sec @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 1375 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

0%
7%
16%
76%
0%
0%

Time for your first big day of around 5 miles. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 2

Week 2

Workouts: 4

Total distance: 28.4 km

Average workout:

Distance 7.1 km

Zone distribution

Z1: 2m

Z2: 1h 3m

Z3: 2h 22m

Z4: 4h

Z5: 27m

Z6: -

1%
13%
30%
51%
6%
0%

3Run 13.1» Week 2 »

Easy Miles

800 m from 70 to 80% of HM pace
3200 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace53min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 4.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 3256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
26%
74%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 2 »

Interval day

800 m from 70 to 85% of HM pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 85% of HM pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3908 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

0%
14%
61%
0%
25%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 2 »

Progressive Tempo

800 m from 70 to 90% of HM pace
1600 m @ 103% of HM pace
1600 m @ 104% of HM pace
1600 m @ 105% of HM pace
800 m @ 106% of HM pace
400 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 103% of HM pace26min 40sec @ 104% of HM pace26min 40sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 570 m

Z3: 484 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

2%
8%
6%
84%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 2 »

The Long Run (6mi)

1600 m from 70 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
4800 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace1hr 20min @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 855 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
11%
9%
80%
0%
0%

Bumping up the milage a bit. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 3

Week 3

Workouts: 4

Total distance: 29.4 km

Average workout:

Distance 7.4 km

Zone distribution

Z1: 9m

Z2: 54m

Z3: 2h 22m

Z4: 2h 43m

Z5: 2h 3m

Z6: -

2%
11%
29%
33%
25%
0%

3Run 13.1» Week 3 »

5k day

800 m from 70 to 100% of HM pace
5000 m @ 103% of 5k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 5k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

6%
4%
6%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will put you to the test and allow us to estimate your future half marathon pace.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 3 »

Easy Miles

800 m from 70 to 80% of HM pace
4000 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 6min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 3 »

Interval day

800 m from 70 to 90% of HM pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 84% of 5k pace
400 m @ 106% of 5k pace
400 m @ 83% of 5k pace
400 m @ 106% of 5k pace
400 m @ 82% of 5k pace
400 m @ 106% of 5k pace
400 m @ 81% of 5k pace
400 m @ 107% of 5k pace
400 m @ 80% of 5k pace
400 m @ 108% of 5k pace
400 m @ 75% of 5k pace
400 m from 70 to 60% of HM pace
13min 20sec from 70 to 90% of HM pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 84% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 83% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 82% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 81% of 5k pace6min 40sec @ 107% of 5k pace6min 40sec @ 80% of 5k pace6min 40sec @ 108% of 5k pace6min 40sec @ 75% of 5k pace6min 40sec from 70 to 60% of HM pace
Workout overview

Distance: 6.4 km

Zone distribution

Z1: 110 m

Z2: 669 m

Z3: 3221 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

2%
10%
50%
0%
38%
0%

Short bursts today. 6 x 400m intervals well above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 3 »

The Long Run (7mi)

1600 m from 70 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
6400 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace1hr 46min 40sec @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 855 m

Z4: 9600 m

Z5: 0 m

Z6: 0 m

0%
10%
7%
83%
0%
0%

Even more distance today. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 4

Week 4

Workouts: 4

Total distance: 33.6 km

Average workout:

Distance 8.4 km

Zone distribution

Z1: 4m

Z2: 54m

Z3: 2h 46m

Z4: 5h 9m

Z5: 27m

Z6: -

1%
10%
30%
55%
5%
0%

3Run 13.1» Week 4 »

Easy Miles

800 m from 70 to 80% of HM pace
4800 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 20min @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4856 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
19%
81%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 4 »

Easy Speed Work

400 m from 70 to 90% of HM pace
1600 m @ 95% of HM pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m from 70 to 60% of HM pace
6min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 70 to 60% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 110 m

Z2: 480 m

Z3: 3010 m

Z4: 1600 m

Z5: 1600 m

Z6: 0 m

2%
7%
44%
24%
24%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. Easy going this week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 4 »

Progressive Tempo

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% of HM pace
3200 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 103% of HM pace53min 20sec @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 6557 m

Z5: 0 m

Z6: 0 m

2%
6%
6%
86%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 4 »

The Long Run (8mi)

1600 m from 70 to 90% of HM pace
800 m @ 94% of HM pace
800 m @ 95% of HM pace
2400 m @ 97% of HM pace
2400 m @ 96% of HM pace
3200 m @ 97% of HM pace
1600 m @ 98% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 70 to 90% of HM pace13min 20sec @ 94% of HM pace13min 20sec @ 95% of HM pace40min @ 97% of HM pace40min @ 96% of HM pace53min 20sec @ 97% of HM pace26min 40sec @ 98% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 1655 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
9%
13%
79%
0%
0%

This will be your longest run for a while. Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 5

Week 5

Workouts: 4

Total distance: 32.4 km

Average workout:

Distance 8.1 km

Zone distribution

Z1: 2m

Z2: 52m

Z3: 2h 56m

Z4: 4h 29m

Z5: 40m

Z6: -

0%
10%
33%
50%
7%
0%

3Run 13.1» Week 5 »

Easy Miles

800 m from 70 to 80% of HM pace
4800 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 20min @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4856 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
19%
81%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 5 »

Interval day

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m @ 107% of 5k pace
400 m @ 85% of 5k pace
400 m @ 108% of 5k pace
400 m @ 85% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 107% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 108% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.2 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

0%
11%
56%
0%
33%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 5 »

Tempo

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% of HM pace
4800 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 103% of HM pace1hr 20min @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 5 »

The Long Run (6mi)

1600 m from 75 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
4800 m @ 97% of HM pace
400 m from 85 to 65% of HM pace
26min 40sec from 75 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace1hr 20min @ 97% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
8%
12%
80%
0%
0%

Bumping up the milage a bit. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 6

Week 6

Workouts: 4

Total distance: 34.4 km

Average workout:

Distance 8.6 km

Zone distribution

Z1: 2m

Z2: 55m

Z3: 3h 3m

Z4: 4h 53m

Z5: 40m

Z6: -

0%
10%
32%
51%
7%
0%

3Run 13.1» Week 6 »

Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 6 »

Progressive Speed

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 85% of 5k pace
400 m @ 102% of 5k pace
400 m @ 85% of 5k pace
400 m @ 104% of 5k pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m @ 108% of 5k pace
400 m @ 85% of 5k pace
400 m @ 110% of 5k pace
400 m @ 85% of 5k pace
400 m @ 112% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace6min 40sec @ 85% of 5k pace6min 40sec @ 102% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 104% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 108% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 110% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 112% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 3635 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

0%
11%
53%
0%
35%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 6 »

Progressive Tempo

800 m from 70 to 90% of HM pace
1600 m @ 103% of HM pace
1600 m @ 104% of HM pace
1600 m @ 105% of HM pace
800 m @ 106% of HM pace
400 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 103% of HM pace26min 40sec @ 104% of HM pace26min 40sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 146 m

Z2: 570 m

Z3: 484 m

Z4: 6400 m

Z5: 0 m

Z6: 0 m

2%
8%
6%
84%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 6 »

The Long Run (8mi)

1600 m from 75 to 92% of HM pace
800 m @ 95% of HM pace
800 m @ 96% of HM pace
9600 m @ 97% of HM pace
400 m from 80 to 65% of HM pace
26min 40sec from 75 to 92% of HM pace13min 20sec @ 95% of HM pace13min 20sec @ 96% of HM pace2hr 40min @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 808 m

Z3: 1192 m

Z4: 11200 m

Z5: 0 m

Z6: 0 m

0%
6%
9%
85%
0%
0%

Todays run is almost 2/3rds of a half marathon. Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 7

Week 7

Workouts: 4

Total distance: 33 km

Average workout:

Distance 8.3 km

Zone distribution

Z1: 7m

Z2: 47m

Z3: 3h 31m

Z4: 2h 49m

Z5: 1h 57m

Z6: -

1%
9%
38%
31%
21%
0%

3Run 13.1» Week 7 »

5k day

800 m from 70 to 100% of HM pace
5000 m @ 103% of 5k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 5k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

6%
4%
6%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half marathon pace.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 7 »

Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 7 »

Interval day

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 5635 m

Z4: 0 m

Z5: 2000 m

Z6: 0 m

0%
9%
67%
0%
24%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 7 »

The Long Run (7mi)

1200 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1200 m @ 96% of HM pace
8000 m @ 97% of HM pace
400 m from 85 to 65% of HM pace
20min from 75 to 90% of HM pace13min 20sec @ 95% of HM pace20min @ 96% of HM pace2hr 13min 20sec @ 97% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 648 m

Z3: 952 m

Z4: 10000 m

Z5: 0 m

Z6: 0 m

0%
6%
8%
86%
0%
0%

Quarter marathon! Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 8

Week 8

Workouts: 4

Total distance: 40 km

Average workout:

Distance 10 km

Zone distribution

Z1: 2m

Z2: 46m

Z3: 2h 55m

Z4: 6h 16m

Z5: 1h 7m

Z6: -

0%
7%
26%
56%
10%
0%

3Run 13.1» Week 8 »

Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 8 »

Interval day

400 m from 70 to 90% of HM pace
2000 m @ 85% of 5k pace
1600 m @ 102% of 5k pace
400 m @ 80% of 5k pace
1200 m @ 105% of 5k pace
400 m @ 80% of 5k pace
800 m @ 108% of 5k pace
400 m @ 80% of 5k pace
400 m @ 110% of 5k pace
400 m @ 80% of 5k pace
400 m from 80 to 65% of HM pace
6min 40sec from 70 to 90% of HM pace33min 20sec @ 85% of 5k pace26min 40sec @ 102% of 5k pace6min 40sec @ 80% of 5k pace20min @ 105% of 5k pace6min 40sec @ 80% of 5k pace13min 20sec @ 108% of 5k pace6min 40sec @ 80% of 5k pace6min 40sec @ 110% of 5k pace6min 40sec @ 80% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 576 m

Z3: 3824 m

Z4: 0 m

Z5: 4000 m

Z6: 0 m

0%
7%
46%
0%
48%
0%

Changing it up a bit. Up and down, through the gears.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 8 »

Tempo

800 m from 70 to 100% of HM pace
2400 m @ 101% of HM pace
1600 m @ 103% of HM pace
4800 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace40min @ 101% of HM pace26min 40sec @ 103% of HM pace1hr 20min @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8957 m

Z5: 0 m

Z6: 0 m

1%
4%
5%
90%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 8 »

The Long Run (9mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
9600 m @ 97% of HM pace
800 m @ 98% of HM pace
800 m @ 99% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace2hr 40min @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 99% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 14.8 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 13600 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
92%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 9

Week 9

Workouts: 4

Total distance: 40.8 km

Average workout:

Distance 10.2 km

Zone distribution

Z1: 2m

Z2: 50m

Z3: 3h 12m

Z4: 6h 29m

Z5: 47m

Z6: -

0%
7%
28%
57%
7%
0%

3Run 13.1» Week 9 »

Easy Miles

800 m from 70 to 80% of HM pace
6400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 46min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 6456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
15%
85%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 9 »

Interval day

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 85% of 5k pace
400 m @ 102% of 5k pace
400 m @ 85% of 5k pace
400 m @ 104% of 5k pace
400 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m @ 108% of 5k pace
400 m @ 85% of 5k pace
400 m @ 110% of 5k pace
400 m @ 85% of 5k pace
400 m @ 111% of 5k pace
400 m @ 85% of 5k pace
400 m @ 112% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 90% of HM pace6min 40sec @ 85% of 5k pace6min 40sec @ 102% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 104% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 108% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 110% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 111% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 112% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 2800 m

Z6: 0 m

0%
10%
53%
0%
37%
0%

Time for some progressive intervals. We'll start out slow and build speed during the workout. Hang on!

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 9 »

Tempo

800 m from 70 to 100% of HM pace
2400 m @ 101% of HM pace
2400 m @ 103% of HM pace
3200 m @ 105% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace40min @ 101% of HM pace40min @ 103% of HM pace53min 20sec @ 105% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

5mi/8km of above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 9 »

The Long Run (10mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
800 m @ 98% of HM pace
800 m @ 99% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 99% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 10

Week 10

Workouts: 4

Total distance: 42.8 km

Average workout:

Distance 10.7 km

Zone distribution

Z1: 2m

Z2: 50m

Z3: 3h 12m

Z4: 6h 49m

Z5: 1h

Z6: -

0%
7%
27%
57%
8%
0%

3Run 13.1» Week 10 »

Easy Miles

800 m from 70 to 80% of HM pace
6400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 46min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 6456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
15%
85%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 10 »

Mild Speed Work

800 m from 70 to 90% of HM pace
1200 m @ 90% of HM pace
400 m @ 85% of 5k pace
800 m @ 104% of 5k pace
400 m @ 83% of 5k pace
800 m @ 104% of 5k pace
400 m @ 83% of 5k pace
800 m @ 104% of 5k pace
400 m @ 83% of 5k pace
800 m @ 104% of 5k pace
400 m @ 83% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace20min @ 90% of HM pace6min 40sec @ 85% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 83% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 83% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 83% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 83% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 3600 m

Z6: 0 m

0%
9%
48%
0%
43%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 10 »

Progressive Tempo

800 m from 70 to 100% of HM pace
2000 m @ 103% of HM pace
2000 m @ 104% of HM pace
2000 m @ 105% of HM pace
800 m @ 106% of HM pace
400 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace33min 20sec @ 103% of HM pace33min 20sec @ 104% of HM pace33min 20sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 8.8 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 7757 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
88%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 10 »

The Long Run (11mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
3200 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace53min 20sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 16800 m

Z5: 0 m

Z6: 0 m

0%
3%
3%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 11

Week 11

Workouts: 4

Total distance: 39 km

Average workout:

Distance 9.8 km

Zone distribution

Z1: 7m

Z2: 46m

Z3: 3h 11m

Z4: 4h 16m

Z5: 2h 30m

Z6: -

1%
7%
29%
39%
23%
0%

3Run 13.1» Week 11 »

5k Test

800 m from 70 to 100% of HM pace
5000 m @ 103% of 5k pace
400 m Walk
13min 20sec from 70 to 100% of HM pace1hr 23min 20sec @ 103% of 5k pace6min 40sec Walk
Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

6%
4%
6%
3%
81%
0%

Here we go - full on 5k as fast as you can go. This run will help us estimate your future half marathon pace.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 11 »

Easy Miles

800 m from 70 to 80% of HM pace
6400 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 46min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 7.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 6456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
15%
85%
0%
0%
0%

Optional easy "active recovery" miles to help build a base. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 11 »

Mild Speed Work

800 m from 70 to 90% of HM pace
1200 m @ 92% of HM pace
400 m @ 85% of 5k pace
800 m @ 104% of 5k pace
400 m @ 80% of 5k pace
800 m @ 104% of 5k pace
400 m @ 80% of 5k pace
800 m @ 104% of 5k pace
400 m @ 80% of 5k pace
800 m @ 105% of 5k pace
400 m @ 80% of 5k pace
800 m @ 106% of 5k pace
400 m @ 80% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace20min @ 92% of HM pace6min 40sec @ 85% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 80% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 80% of 5k pace13min 20sec @ 104% of 5k pace6min 40sec @ 80% of 5k pace13min 20sec @ 105% of 5k pace6min 40sec @ 80% of 5k pace13min 20sec @ 106% of 5k pace6min 40sec @ 80% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 4000 m

Z6: 0 m

0%
9%
46%
0%
45%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 11 »

The Long Run (10mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
11200 m @ 97% of HM pace
2400 m @ 100% of HM pace
800 m @ 101% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace3hr 6min 40sec @ 97% of HM pace40min @ 100% of HM pace13min 20sec @ 101% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 12

Week 12

Workouts: 4

Total distance: 47.6 km

Average workout:

Distance 11.9 km

Zone distribution

Z1: 16m

Z2: 46m

Z3: 3h 35m

Z4: 7h 23m

Z5: 1h 13m

Z6: -

2%
6%
27%
56%
9%
0%

3Run 13.1» Week 12 »

Easy Miles

800 m from 70 to 80% of HM pace
7200 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace2hr @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 7256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
14%
86%
0%
0%
0%

Optional easy "active recovery" miles to help build a base. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 12 »

Fast Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 100% of HM pace
1600 m @ 104% of HM pace
1600 m @ 105% of HM pace
1600 m @ 106% of HM pace
800 m @ 107% of HM pace
400 m @ 108% of HM pace
400 m @ 109% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 100% of HM pace26min 40sec @ 104% of HM pace26min 40sec @ 105% of HM pace26min 40sec @ 106% of HM pace13min 20sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec @ 109% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 9.2 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8157 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
89%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 12 »

The Long Run (12mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
3200 m @ 100% of HM pace
1600 m @ 101% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace53min 20sec @ 100% of HM pace26min 40sec @ 101% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 19.6 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 18400 m

Z5: 0 m

Z6: 0 m

0%
3%
3%
94%
0%
0%

Goal here is to run the whole thing without stopping or walking. Reduce pace if necessary.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 12 »

Tough Speed Work

400 m from 70 to 90% of HM pace
3200 m @ 90% of HM pace
1200 m @ 103% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
1200 m @ 104% of 5k pace
200 m Walk
600 m @ 80% of 5k pace
1200 m @ 105% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
800 m @ 106% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
400 m from 80 to 65% of HM pace
6min 40sec from 70 to 90% of HM pace53min 20sec @ 90% of HM pace20min @ 103% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace20min @ 104% of 5k pace3min 20sec Walk10min @ 80% of 5k pace20min @ 105% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace13min 20sec @ 106% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 10.4 km

Zone distribution

Z1: 800 m

Z2: 576 m

Z3: 4624 m

Z4: 0 m

Z5: 4400 m

Z6: 0 m

8%
6%
44%
0%
42%
0%

Changing it up a bit. Up and down, through the gears.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 13

Week 13

Workouts: 4

Total distance: 45.2 km

Average workout:

Distance 11.3 km

Zone distribution

Z1: 19m

Z2: 50m

Z3: 3h 2m

Z4: 6h 43m

Z5: 1h 40m

Z6: -

3%
7%
24%
53%
13%
0%

3Run 13.1» Week 13 »

3x1600 + 3x400

800 m from 70 to 90% of HM pace
800 m @ 93% of HM pace
400 m @ 85% of 5k pace
1600 m @ 103% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
1600 m @ 103% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
1600 m @ 103% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
400 m @ 108% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
400 m @ 110% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
400 m @ 112% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 93% of HM pace6min 40sec @ 85% of 5k pace26min 40sec @ 103% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace26min 40sec @ 103% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace26min 40sec @ 103% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace6min 40sec @ 108% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace6min 40sec @ 110% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace6min 40sec @ 112% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 10.4 km

Zone distribution

Z1: 1000 m

Z2: 765 m

Z3: 2635 m

Z4: 0 m

Z5: 6000 m

Z6: 0 m

10%
7%
25%
0%
58%
0%

A few hard mile long efforts, plus a few sprints

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 13 »

Easy Miles

800 m from 70 to 80% of HM pace
7200 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace2hr @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 7256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
14%
86%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 13 »

Fast Tempo Run

800 m from 70 to 100% of HM pace
1200 m @ 104% of HM pace
1200 m @ 105% of HM pace
800 m @ 106% of HM pace
800 m @ 107% of HM pace
4800 m @ 108% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace20min @ 104% of HM pace20min @ 105% of HM pace13min 20sec @ 106% of HM pace13min 20sec @ 107% of HM pace1hr 20min @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 10 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 8957 m

Z5: 0 m

Z6: 0 m

1%
4%
5%
90%
0%
0%

Tempo runs are above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 13 »

The Long Run (10mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
800 m @ 96% of HM pace
12000 m @ 97% of HM pace
800 m @ 98% of HM pace
800 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace13min 20sec @ 96% of HM pace3hr 20min @ 97% of HM pace13min 20sec @ 98% of HM pace13min 20sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 15200 m

Z5: 0 m

Z6: 0 m

0%
4%
4%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 14

Week 14

Workouts: 4

Total distance: 45.2 km

Average workout:

Distance 11.3 km

Zone distribution

Z1: 12m

Z2: 50m

Z3: 2h 55m

Z4: 7h 23m

Z5: 1h 13m

Z6: -

2%
7%
23%
59%
10%
0%

3Run 13.1» Week 14 »

Easy Miles

800 m from 70 to 80% of HM pace
5600 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 33min 20sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 14 »

Hard Tempo Run

800 m from 70 to 100% of HM pace
2400 m @ 104% of HM pace
2400 m @ 105% of HM pace
1600 m @ 106% of HM pace
1600 m @ 107% of HM pace
800 m @ 108% of HM pace
800 m @ 109% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace40min @ 104% of HM pace40min @ 105% of HM pace26min 40sec @ 106% of HM pace26min 40sec @ 107% of HM pace13min 20sec @ 108% of HM pace13min 20sec @ 109% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 10.8 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 9757 m

Z5: 0 m

Z6: 0 m

1%
4%
4%
90%
0%
0%

Tempo runs are all above half marathon pace to get you comfortable at higher speeds.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 14 »

Mild Speed Work

800 m from 70 to 90% of HM pace
1600 m @ 94% of HM pace
400 m @ 85% of 5k pace
800 m @ 106% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
1200 m @ 105% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
1600 m @ 104% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
400 m @ 107% of 5k pace
400 m @ 82% of 5k pace
400 m @ 108% of 5k pace
400 m @ 82% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace26min 40sec @ 94% of HM pace6min 40sec @ 85% of 5k pace13min 20sec @ 106% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace20min @ 105% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace26min 40sec @ 104% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace6min 40sec @ 107% of 5k pace6min 40sec @ 82% of 5k pace6min 40sec @ 108% of 5k pace6min 40sec @ 82% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 9.6 km

Zone distribution

Z1: 600 m

Z2: 765 m

Z3: 3835 m

Z4: 0 m

Z5: 4400 m

Z6: 0 m

6%
8%
40%
0%
46%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 14 »

The Long Run (11mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
800 m @ 96% of HM pace
6000 m @ 97% of HM pace
6000 m @ 98% of HM pace
1600 m @ 99% of HM pace
1600 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace13min 20sec @ 96% of HM pace1hr 40min @ 97% of HM pace1hr 40min @ 98% of HM pace26min 40sec @ 99% of HM pace26min 40sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 18 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 16800 m

Z5: 0 m

Z6: 0 m

0%
3%
3%
93%
0%
0%

Just try to survive and run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 15

Week 15

Workouts: 4

Total distance: 37 km

Average workout:

Distance 9.3 km

Zone distribution

Z1: 13m

Z2: 43m

Z3: 2h 31m

Z4: 5h 43m

Z5: 1h 7m

Z6: -

2%
7%
24%
56%
11%
0%

3Run 13.1» Week 15 »

10k Test

800 m from 70 to 100% of HM pace
10000 m @ 101% of 10k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 100% of HM pace2hr 46min 40sec @ 101% of 10k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 10157 m

Z5: 0 m

Z6: 0 m

0%
6%
4%
91%
0%
0%

Here we go - full on 10k as fast as you can go. This run will help us estimate your future half marathon pace.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 15 »

Easy Miles

800 m from 70 to 80% of HM pace
4000 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 6min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 15 »

Hard Speed Work

400 m from 70 to 90% of HM pace
3200 m @ 83% of 5k pace
1600 m @ 104% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
1200 m @ 106% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
800 m @ 108% of 5k pace
200 m Walk
200 m @ 80% of 5k pace
400 m @ 110% of 5k pace
200 m Walk
6min 40sec from 70 to 90% of HM pace53min 20sec @ 83% of 5k pace26min 40sec @ 104% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace20min @ 106% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace13min 20sec @ 108% of 5k pace3min 20sec Walk3min 20sec @ 80% of 5k pace6min 40sec @ 110% of 5k pace3min 20sec Walk
Workout overview

Distance: 9 km

Zone distribution

Z1: 800 m

Z2: 190 m

Z3: 4010 m

Z4: 0 m

Z5: 4000 m

Z6: 0 m

9%
2%
45%
0%
44%
0%

Changing it up a bit. Up and down, through the gears.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 15 »

The Long Run (7mi)

800 m from 75 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
1600 m @ 99% of HM pace
1600 m @ 97% of HM pace
4000 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace26min 40sec @ 99% of HM pace26min 40sec @ 97% of HM pace1hr 6min 40sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
5%
5%
90%
0%
0%

Starting to taper. We'll bring distance down, but we will have a section where we run our race pace at the end. It should feel tough but sustainable.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1 »

Week 16

Week 16

Workouts: 4

Total distance: 37.5 km

Average workout:

Distance 9.4 km

Zone distribution

Z1: 2m

Z2: 39m

Z3: 2h 9m

Z4: 7h 14m

Z5: 20m

Z6: -

0%
6%
21%
69%
3%
0%

3Run 13.1» Week 16 »

Easy Miles

800 m from 70 to 80% of HM pace
4000 m @ 80% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 80% of HM pace1hr 6min 40sec @ 80% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 16 »

Easy Speed Work

800 m from 70 to 90% of HM pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
800 m @ 85% of 5k pace
400 m @ 106% of 5k pace
400 m @ 85% of 5k pace
400 m from 80 to 65% of HM pace
13min 20sec from 70 to 90% of HM pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 3235 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
15%
62%
0%
23%
0%

Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.

✓ Available in Zwift View workout More workouts like this

Back to top
3Run 13.1» Week 16 »

Short Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 102% of HM pace
1600 m @ 101% of HM pace
400 m from 85 to 50% of HM pace
13min 20sec from 70 to 100% of HM pace26min 40sec @ 101% of HM pace26min 40sec @ 102% of HM pace26min 40sec @ 101% of HM pace6min 40sec from 85 to 50% of HM pace
Workout overview

Distance: 6 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 4957 m

Z5: 0 m

Z6: 0 m

2%
7%
8%
83%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Back to top