800 m from 75 to 90% of HM pace800 m @ 95% of HM pace1600 m @ 96% of HM pace11200 m @ 97% of HM pace3200 m @ 100% of HM pace400 m from 80 to 65% of HM pace
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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