3Run 13.1

Plan overview

Weeks: 17

Distance: 35.4 km/week

Workouts: 66

Total distance: 601.5 km

Zone distribution

Z1: 7.1 km

Z2: 49.3 km

Z3: 167.3 km

Z4: 314.9 km

Z5: 63 km

Z6: 0 km

1%
8%
28%
52%
10%
0%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 2

Total distance: 12 km

Average workout:

Distance 6 km

Zone distribution

Z1: 0.7 km

Z2: 1.4 km

Z3: 2.6 km

Z4: 7.4 km

Z5: 0 km

Z6: 0 km

5%
12%
22%
61%
0%
0%

Select a workout, or scroll down to view all workouts.

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.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

Week 1

Workouts: 4

Total distance: 23.2 km

Average workout:

Distance 5.8 km

Zone distribution

Z1: 0.2 km

Z2: 3.2 km

Z3: 7.4 km

Z4: 11.2 km

Z5: 1.2 km

Z6: 0 km

1%
14%
32%
48%
5%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 2456 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
32%
68%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3108 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
17%
60%
0%
23%
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

Workout overview

Distance: 6 km

Zone distribution

Z1: 204 m

Z2: 575 m

Z3: 421 m

Z4: 4800 m

Z5: 0 m

Z6: 0 m

3%
10%
7%
80%
0%
0%

3mi/5km of above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

Week 2

Workouts: 4

Total distance: 28.4 km

Average workout:

Distance 7.1 km

Zone distribution

Z1: 0.1 km

Z2: 3.8 km

Z3: 8.5 km

Z4: 14.4 km

Z5: 1.6 km

Z6: 0 km

1%
13%
30%
51%
6%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 3256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
26%
74%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 0 m

Z2: 892 m

Z3: 3908 m

Z4: 0 m

Z5: 1600 m

Z6: 0 m

0%
14%
61%
0%
25%
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

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

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.

✓ Available in Zwift View workout More workouts like this

Week 3

Workouts: 4

Total distance: 29.4 km

Average workout:

Distance 7.4 km

Zone distribution

Z1: 0.5 km

Z2: 3.2 km

Z3: 8.5 km

Z4: 9.8 km

Z5: 7.4 km

Z6: 0 km

2%
11%
29%
33%
25%
0%

Select a workout, or scroll down to view all workouts.

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 110 m

Z2: 669 m

Z3: 3221 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

2%
10%
50%
0%
38%
0%

Short bursts today. 6 x 400m intervals well above your 5k pace, with much less rest than before. You'll feel these tomorrow.

✓ Available in Zwift View workout More workouts like this

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

Week 4

Workouts: 4

Total distance: 33.6 km

Average workout:

Distance 8.4 km

Zone distribution

Z1: 0.3 km

Z2: 3.2 km

Z3: 10 km

Z4: 18.6 km

Z5: 1.6 km

Z6: 0 km

1%
10%
30%
55%
5%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4856 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
19%
81%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

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

Workout overview

Distance: 13.2 km

Zone distribution

Z1: 0 m

Z2: 1145 m

Z3: 1655 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
9%
13%
79%
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

Week 5

Workouts: 4

Total distance: 32.4 km

Average workout:

Distance 8.1 km

Zone distribution

Z1: 0.1 km

Z2: 3.1 km

Z3: 10.6 km

Z4: 16.2 km

Z5: 2.4 km

Z6: 0 km

0%
10%
33%
50%
7%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4856 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
19%
81%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 7.2 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

0%
11%
56%
0%
33%
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

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%

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

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 10 km

Zone distribution

Z1: 0 m

Z2: 767 m

Z3: 1233 m

Z4: 8000 m

Z5: 0 m

Z6: 0 m

0%
8%
12%
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.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 4

Total distance: 34.4 km

Average workout:

Distance 8.6 km

Zone distribution

Z1: 0.1 km

Z2: 3.3 km

Z3: 11 km

Z4: 17.6 km

Z5: 2.4 km

Z6: 0 km

0%
10%
32%
51%
7%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 3635 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

0%
11%
53%
0%
35%
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

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

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%

Todays run is almost 2/3rds of a half marathon. 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

Week 7

Workouts: 4

Total distance: 33 km

Average workout:

Distance 8.3 km

Zone distribution

Z1: 0.4 km

Z2: 2.8 km

Z3: 12.6 km

Z4: 10.2 km

Z5: 7 km

Z6: 0 km

1%
9%
38%
31%
21%
0%

Select a workout, or scroll down to view all workouts.

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

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 5635 m

Z4: 0 m

Z5: 2000 m

Z6: 0 m

0%
9%
67%
0%
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. 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

Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 648 m

Z3: 952 m

Z4: 10000 m

Z5: 0 m

Z6: 0 m

0%
6%
8%
86%
0%
0%

Quarter marathon! 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

Week 8

Workouts: 4

Total distance: 40 km

Average workout:

Distance 10 km

Zone distribution

Z1: 0.1 km

Z2: 2.8 km

Z3: 10.5 km

Z4: 22.6 km

Z5: 4 km

Z6: 0 km

0%
7%
26%
56%
10%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

Week 9

Workouts: 4

Total distance: 40.8 km

Average workout:

Distance 10.2 km

Zone distribution

Z1: 0.1 km

Z2: 3 km

Z3: 11.5 km

Z4: 23.4 km

Z5: 2.8 km

Z6: 0 km

0%
7%
28%
57%
7%
0%

Select a workout, or scroll down to view all workouts.

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 miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

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!

✓ Available in Zwift View workout More workouts like this

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%

3mi/5km of above half marathon pace work to get you comfortable at speed.

✓ Available in Zwift View workout More workouts like this

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.

✓ Available in Zwift View workout More workouts like this

Week 10

Workouts: 4

Total distance: 42.8 km

Average workout:

Distance 10.7 km

Zone distribution

Z1: 0.1 km

Z2: 3 km

Z3: 11.5 km

Z4: 24.6 km

Z5: 3.6 km

Z6: 0 km

0%
7%
27%
57%
8%
0%

Select a workout, or scroll down to view all workouts.

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 miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 3600 m

Z6: 0 m

0%
9%
48%
0%
43%
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

Workout overview

Distance: 8.8 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 7757 m

Z5: 0 m

Z6: 0 m

2%
5%
5%
88%
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

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.

✓ Available in Zwift View workout More workouts like this

Week 11

Workouts: 4

Total distance: 39 km

Average workout:

Distance 9.8 km

Zone distribution

Z1: 0.4 km

Z2: 2.8 km

Z3: 11.5 km

Z4: 15.4 km

Z5: 9 km

Z6: 0 km

1%
7%
29%
39%
23%
0%

Select a workout, or scroll down to view all workouts.

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

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.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 8.8 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 4035 m

Z4: 0 m

Z5: 4000 m

Z6: 0 m

0%
9%
46%
0%
45%
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

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.

✓ Available in Zwift View workout More workouts like this

Week 12

Workouts: 4

Total distance: 47.6 km

Average workout:

Distance 11.9 km

Zone distribution

Z1: 0.9 km

Z2: 2.8 km

Z3: 12.9 km

Z4: 26.6 km

Z5: 4.4 km

Z6: 0 km

2%
6%
27%
56%
9%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 7256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
14%
86%
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.

✓ Available in Zwift View workout More workouts like this

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%

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

✓ Available in Zwift View workout More workouts like this

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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Workout overview

Distance: 10.4 km

Zone distribution

Z1: 800 m

Z2: 576 m

Z3: 4624 m

Z4: 0 m

Z5: 4400 m

Z6: 0 m

8%
6%
44%
0%
42%
0%

Changing it up a bit. Up and down, through the gears.

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Week 13

Workouts: 4

Total distance: 45.2 km

Average workout:

Distance 11.3 km

Zone distribution

Z1: 1.1 km

Z2: 3 km

Z3: 10.9 km

Z4: 24.2 km

Z5: 6 km

Z6: 0 km

3%
7%
24%
53%
13%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 10.4 km

Zone distribution

Z1: 1000 m

Z2: 765 m

Z3: 2635 m

Z4: 0 m

Z5: 6000 m

Z6: 0 m

10%
7%
25%
0%
58%
0%

A few hard mile long efforts, plus a few sprints

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Workout overview

Distance: 8.4 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 7256 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
14%
86%
0%
0%
0%

Optional easy miles. 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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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 above half marathon pace work to get you comfortable at speed.

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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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Week 14

Workouts: 4

Total distance: 45.2 km

Average workout:

Distance 11.3 km

Zone distribution

Z1: 0.7 km

Z2: 3 km

Z3: 10.5 km

Z4: 26.6 km

Z5: 4.4 km

Z6: 0 km

2%
7%
23%
59%
10%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 5656 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
17%
83%
0%
0%
0%

Optional easy miles. 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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Workout overview

Distance: 10.8 km

Zone distribution

Z1: 146 m

Z2: 444 m

Z3: 453 m

Z4: 9757 m

Z5: 0 m

Z6: 0 m

1%
4%
4%
90%
0%
0%

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

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Workout overview

Distance: 9.6 km

Zone distribution

Z1: 600 m

Z2: 765 m

Z3: 3835 m

Z4: 0 m

Z5: 4400 m

Z6: 0 m

6%
8%
40%
0%
46%
0%

Short bursts today. Short intervals above your 5k pace, with much less rest than before. You'll feel these tomorrow.

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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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Week 15

Workouts: 4

Total distance: 37 km

Average workout:

Distance 9.3 km

Zone distribution

Z1: 0.8 km

Z2: 2.6 km

Z3: 9 km

Z4: 20.6 km

Z5: 4 km

Z6: 0 km

2%
7%
24%
56%
11%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 11.2 km

Zone distribution

Z1: 0 m

Z2: 639 m

Z3: 404 m

Z4: 10157 m

Z5: 0 m

Z6: 0 m

0%
6%
4%
91%
0%
0%

Here we go - full on 10k as fast as you can go. This run will help us estimate your future half marathon pace.

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Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. 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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Workout overview

Distance: 9 km

Zone distribution

Z1: 800 m

Z2: 190 m

Z3: 4010 m

Z4: 0 m

Z5: 4000 m

Z6: 0 m

9%
2%
45%
0%
44%
0%

Changing it up a bit. Up and down, through the gears.

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Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
5%
5%
90%
0%
0%

Starting to taper. We'll bring distance down, but we will have a section where we run our race pace at the end. It should feel tough but sustainable.

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Week 16

Workouts: 4

Total distance: 37.5 km

Average workout:

Distance 9.4 km

Zone distribution

Z1: 0.1 km

Z2: 2.4 km

Z3: 7.7 km

Z4: 26.1 km

Z5: 1.2 km

Z6: 0 km

0%
6%
21%
69%
3%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 1144 m

Z3: 4056 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
22%
78%
0%
0%
0%

Optional easy miles. Be sure not to go over the pace specified or you will reduce the effectiveness of the 3 main workouts each week.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 5.2 km

Zone distribution

Z1: 0 m

Z2: 765 m

Z3: 3235 m

Z4: 0 m

Z5: 1200 m

Z6: 0 m

0%
15%
62%
0%
23%
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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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%

3mi/5km of above half marathon pace work to get you comfortable at speed.

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