3Run 13.1 Lite

Plan overview

Weeks: 13

Distance: 24.4 km/week

Workouts: 37

Total distance: 317.3 km

Zone distribution

Z1: 3.6 km

Z2: 24.4 km

Z3: 55.5 km

Z4: 200.4 km

Z5: 33.4 km

Z6: 0 km

1%
8%
18%
63%
11%
0%


Select a week or scroll down to view all workouts.

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%

Select a workout, or scroll down to view all workouts.

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.

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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.

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Week 1

Workouts: 3

Total distance: 14 km

Average workout:

Distance 4.7 km

Zone distribution

Z1: 3m

Z2: 35m

Z3: 1h 2m

Z4: 2h 13m

Z5: -

Z6: -

1%
15%
26%
57%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 1908 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
25%
53%
22%
0%
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

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 204 m

Z2: 575 m

Z3: 421 m

Z4: 2400 m

Z5: 0 m

Z6: 0 m

6%
16%
12%
67%
0%
0%

2mi/3km of above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 1375 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

0%
9%
20%
71%
0%
0%

Time for your first big day of around 4 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.

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Week 2

Workouts: 3

Total distance: 17.6 km

Average workout:

Distance 5.9 km

Zone distribution

Z1: 2m

Z2: 35m

Z3: 1h 16m

Z4: 2h 47m

Z5: 13m

Z6: -

1%
12%
26%
57%
5%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4.8 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 2708 m

Z4: 400 m

Z5: 800 m

Z6: 0 m

0%
19%
56%
8%
17%
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

Workout overview

Distance: 4.4 km

Zone distribution

Z1: 146 m

Z2: 570 m

Z3: 484 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

3%
13%
11%
73%
0%
0%

Today's tempo run is a 6400 meter (3 mile) progression. The twist on this one is that the last 1200 gets broken up into faster blocks to finish it out on a high note. Workouts like this one are great for building out your aerobic strength.

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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.

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Week 3

Workouts: 3

Total distance: 20.6 km

Average workout:

Distance 6.9 km

Zone distribution

Z1: 9m

Z2: 34m

Z3: 54m

Z4: 2h 16m

Z5: 1h 50m

Z6: -

2%
10%
16%
40%
32%
0%

Select a workout, or scroll down to view all workouts.

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

Workout overview

Distance: 4.4 km

Zone distribution

Z1: 110 m

Z2: 669 m

Z3: 2021 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

3%
15%
46%
0%
36%
0%

Short bursts today. 4 x 400m intervals well above your 5k pace, with much less rest than before. You'll feel these tomorrow.

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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

Week 4

Workouts: 3

Total distance: 24.4 km

Average workout:

Distance 8.1 km

Zone distribution

Z1: 4m

Z2: 34m

Z3: 1h 12m

Z4: 4h 29m

Z5: 27m

Z6: -

1%
8%
18%
66%
7%
0%

Select a workout, or scroll down to view all workouts.

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

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%

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

✓ Available in Zwift View workout More workouts like this

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

Week 5

Workouts: 3

Total distance: 27.2 km

Average workout:

Distance 9.1 km

Zone distribution

Z1: 4m

Z2: 39m

Z3: 1h 14m

Z4: 4h 56m

Z5: 40m

Z6: -

1%
9%
16%
65%
9%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 110 m

Z2: 1069 m

Z3: 2821 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

2%
17%
44%
0%
38%
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

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

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%

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

Week 6

Workouts: 3

Total distance: 25.6 km

Average workout:

Distance 8.5 km

Zone distribution

Z1: 2m

Z2: 36m

Z3: 1h 9m

Z4: 5h 7m

Z5: 13m

Z6: -

1%
8%
16%
72%
3%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 2435 m

Z4: 800 m

Z5: 800 m

Z6: 0 m

0%
16%
51%
17%
17%
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

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

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%

Today's long run will bring you once step closer to completing the half marathon distance. This one measures out over 13k (over 8 miles). It starts with an easy warm up and then progresses to a steady effort. See if you can hold it all the way to the end. If needed, slow the pace down or feel free to alternate walking and running to complete the distance.

✓ Available in Zwift View workout More workouts like this

Week 7

Workouts: 3

Total distance: 28.6 km

Average workout:

Distance 9.5 km

Zone distribution

Z1: 7m

Z2: 27m

Z3: 1h 23m

Z4: 3h 49m

Z5: 2h 10m

Z6: -

1%
6%
17%
48%
27%
0%

Select a workout, or scroll down to view all workouts.

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

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 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

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

Week 8

Workouts: 3

Total distance: 34.8 km

Average workout:

Distance 11.6 km

Zone distribution

Z1: 2m

Z2: 27m

Z3: 1h 21m

Z4: 6h 43m

Z5: 1h 7m

Z6: -

0%
5%
14%
69%
11%
0%

Select a workout, or scroll down to view all workouts.

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.

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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

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

Week 9

Workouts: 2

Total distance: 25.6 km

Average workout:

Distance 12.8 km

Zone distribution

Z1: -

Z2: 23m

Z3: 1h 17m

Z4: 4h 40m

Z5: 47m

Z6: -

0%
5%
18%
66%
11%
0%

Select a workout, or scroll down to view all workouts.

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

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

Week 10

Workouts: 3

Total distance: 33.4 km

Average workout:

Distance 11.1 km

Zone distribution

Z1: 7m

Z2: 34m

Z3: 2h 4m

Z4: 5h 9m

Z5: 1h 23m

Z6: -

1%
6%
22%
56%
15%
0%

Select a workout, or scroll down to view all workouts.

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

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

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

Week 11

Workouts: 3

Total distance: 24.4 km

Average workout:

Distance 8.1 km

Zone distribution

Z1: 4m

Z2: 34m

Z3: 1h 12m

Z4: 4h 29m

Z5: 27m

Z6: -

1%
8%
18%
66%
7%
0%

Select a workout, or scroll down to view all workouts.

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%

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

✓ Available in Zwift View workout More workouts like this

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 more 400m intervals. Hang on!

✓ Available in Zwift View workout More workouts like this

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

Week 12

Workouts: 3

Total distance: 29.1 km

Average workout:

Distance 9.7 km

Zone distribution

Z1: 3m

Z2: 24m

Z3: 39m

Z4: 6h 58m

Z5: -

Z6: -

1%
5%
8%
86%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 1908 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
25%
53%
22%
0%
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

Workout overview

Distance: 4.4 km

Zone distribution

Z1: 204 m

Z2: 575 m

Z3: 421 m

Z4: 3200 m

Z5: 0 m

Z6: 0 m

5%
13%
10%
73%
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