Workouts» 3Run 13.1 Lite» Week 12 » Easy Speed Work800 m from 70 to 85% of HM pace800 m @ 85% of HM pace400 m @ 106% of HM pace800 m @ 85% of HM pace400 m @ 106% of HM pace400 m from 80 to 65% of HM pace 13min 20sec from <span data-value="70">70</span> to <span data-value="85">85</span>% of HM pace13min 20sec @ <span data-value="85">85</span>% of HM pace6min 40sec @ <span data-value="106">106</span>% of HM pace13min 20sec @ <span data-value="85">85</span>% of HM pace6min 40sec @ <span data-value="106">106</span>% of HM pace6min 40sec from <span data-value="80.000001">80</span> to <span data-value="65">65</span>% of HM paceWorkout overviewDistance: 3.6 kmZone distributionZ1: 0 mZ2: 892 mZ3: 1908 mZ4: 800 mZ5: 0 mZ6: 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 More workouts like this Back to top