Workouts» 3Run 13.1 Lite» Week 7 » Interval day800 m from 70 to 90% of HM pace800 m @ 90% of HM pace400 m @ 85% of 5k pace400 m @ 102% of 5k pace400 m @ 85% of 5k pace400 m @ 104% of 5k pace400 m @ 85% of 5k pace400 m @ 106% of 5k pace400 m @ 85% of 5k pace400 m @ 108% of 5k pace400 m @ 85% of 5k pace400 m @ 110% of 5k pace400 m @ 85% of 5k pace400 m @ 111% of 5k pace400 m @ 85% of 5k pace400 m @ 112% of 5k pace400 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 paceWorkout overviewDistance: 7.6 kmZone distributionZ1: 0 mZ2: 765 mZ3: 4035 mZ4: 0 mZ5: 2800 mZ6: 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 More workouts like this Back to top