Workouts» 3Run 13.1 Lite

3Run 13.1 Lite

Plan overview

Weeks: 13

Distance: 25.1 km/week

Workouts: 38

Total distance: 326.5 km

Zone distribution

Z1: 3.7 km

Z2: 24.9 km

Z3: 56 km

Z4: 208.5 km

Z5: 33.4 km

Z6: 0 km

1%
8%
17%
64%
10%
0%


Select a week or scroll down to view all workouts.

3Run 13.1 Lite »

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 Lite» 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.

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3Run 13.1 Lite» 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.

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3Run 13.1 Lite »

Week 1

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%

3Run 13.1 Lite» Week 1 »

Interval day

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

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3Run 13.1 Lite» Week 1 »

Tempo

800 m from 70 to 90% of HM pace
1600 m @ 101% of HM pace
800 m @ 103% 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 pace13min 20sec @ 103% of HM pace6min 40sec from 75 to 50% of HM pace
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.

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3Run 13.1 Lite» Week 1 »

The Long Run (4mi)

800 m from 75 to 90% of HM pace
800 m @ 93% of HM pace
3200 m @ 95% of HM pace
1600 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 pace26min 40sec @ 97% of HM pace6min 40sec from 80 to 65% of HM pace
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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3Run 13.1 Lite »

Week 2

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%

3Run 13.1 Lite» Week 2 »

Interval day

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

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3Run 13.1 Lite» 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
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 pace6min 40sec from 85 to 50% of HM pace
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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3Run 13.1 Lite» Week 2 »

The Long Run (5mi)

800 m from 75 to 90% of HM pace
800 m @ 93% of HM pace
4800 m @ 95% of HM pace
1600 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 pace1hr 20min @ 95% of HM pace26min 40sec @ 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.

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3Run 13.1 Lite »

Week 3

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%

3Run 13.1 Lite» 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.

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3Run 13.1 Lite» Week 3 »

Interval day

800 m from 70 to 90% of HM pace
400 m @ 85% of HM pace
400 m @ 106% of 5k pace
400 m @ 84% of HM pace
400 m @ 106% of 5k pace
400 m @ 83% of HM pace
400 m @ 106% of 5k pace
400 m @ 82% of HM pace
400 m @ 106% of 5k pace
400 m from 70 to 60% of HM pace
13min 20sec from 70 to 90% of HM pace6min 40sec @ 85% of HM pace6min 40sec @ 106% of 5k pace6min 40sec @ 84% of HM pace6min 40sec @ 106% of 5k pace6min 40sec @ 83% of HM pace6min 40sec @ 106% of 5k pace6min 40sec @ 82% of HM pace6min 40sec @ 106% of 5k pace6min 40sec from 70 to 60% of HM pace
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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3Run 13.1 Lite» Week 3 »

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.

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3Run 13.1 Lite »

Week 4

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%

3Run 13.1 Lite» 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 HM pace
400 m @ 106% of 5k pace
800 m @ 85% of HM pace
400 m @ 106% of 5k pace
800 m @ 85% of HM pace
400 m @ 106% of 5k pace
400 m @ 85% of HM 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 HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of HM pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of HM 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.

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3Run 13.1 Lite» 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
1600 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 pace26min 40sec @ 105% 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%

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

✓ Available in Zwift View workout More workouts like this

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3Run 13.1 Lite» Week 4 »

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

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3Run 13.1 Lite »

Week 5

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%

3Run 13.1 Lite» Week 5 »

Interval day

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

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3Run 13.1 Lite» Week 5 »

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

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3Run 13.1 Lite» Week 5 »

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%

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

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3Run 13.1 Lite »

Week 6

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%

3Run 13.1 Lite» Week 6 »

Progressive Speed

800 m from 70 to 90% of HM pace
800 m @ 90% of HM pace
400 m @ 102% of HM pace
400 m @ 85% of HM pace
400 m @ 104% of HM pace
400 m @ 85% of HM pace
400 m @ 106% of 5k pace
400 m @ 85% of HM pace
400 m @ 108% 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 @ 102% of HM pace6min 40sec @ 85% of HM pace6min 40sec @ 104% of HM pace6min 40sec @ 85% of HM pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of HM pace6min 40sec @ 108% of 5k pace6min 40sec from 80 to 65% of HM pace
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

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3Run 13.1 Lite» 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

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3Run 13.1 Lite» 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%

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

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3Run 13.1 Lite »

Week 7

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%

3Run 13.1 Lite» 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

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3Run 13.1 Lite» Week 7 »

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 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 Lite» Week 7 »

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.

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3Run 13.1 Lite »

Week 8

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%

3Run 13.1 Lite» 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.

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3Run 13.1 Lite» 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.

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3Run 13.1 Lite» Week 8 »

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.

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3Run 13.1 Lite »

Week 9

Week 9

Workouts: 3

Total distance: 34.8 km

Average workout:

Distance 11.6 km

Zone distribution

Z1: 2m

Z2: 31m

Z3: 1h 24m

Z4: 6h 56m

Z5: 47m

Z6: -

0%
5%
15%
72%
8%
0%

3Run 13.1 Lite» 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!

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3Run 13.1 Lite» Week 9 »

Tempo

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%

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

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3Run 13.1 Lite» Week 9 »

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.

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3Run 13.1 Lite »

Week 10

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%

3Run 13.1 Lite» Week 10 »

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.

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3Run 13.1 Lite» 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 "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.

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3Run 13.1 Lite» Week 10 »

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.

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3Run 13.1 Lite »

Week 11

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%

3Run 13.1 Lite» Week 11 »

Fast Tempo Run

800 m from 70 to 100% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% of HM pace
1600 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 pace26min 40sec @ 105% 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%

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

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3Run 13.1 Lite» Week 11 »

Interval Day

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 HM pace
400 m @ 106% of 5k pace
800 m @ 85% of HM pace
400 m @ 106% of 5k pace
800 m @ 85% of HM pace
400 m @ 106% of 5k pace
400 m @ 85% of HM 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 HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of HM pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of HM 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 more 400m intervals. Hang on!

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3Run 13.1 Lite» Week 11 »

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.

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3Run 13.1 Lite »

Week 12

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%

3Run 13.1 Lite» Week 12 »

Easy Speed Work

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

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3Run 13.1 Lite» Week 12 »

Short Tempo Run

800 m from 70 to 90% of HM pace
1600 m @ 101% of HM pace
1600 m @ 103% 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 pace6min 40sec from 75 to 50% of HM pace
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.

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