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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