Workouts» 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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All workouts in 

3Run 13.1 Lite » Week 12

  • Easy Speed Work

    3.6 km | 72 SP

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  • Short Tempo Run

    4.4 km | 105 SP

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    21.1 km | 536 SP

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