13min 20sec from 70 to 100% of HM pace33min 20sec @ 103% of HM pace33min 20sec @ 104% of HM pace33min 20sec @ 105% of HM pace13min 20sec @ 106% of HM pace6min 40sec @ 107% of HM pace6min 40sec @ 108% of HM pace6min 40sec from 85 to 50% of HM pace
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.

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