Workouts» 3Run 13.1» Week 12 »

The Long Run (12mi)

800 m from 75 to 90% of HM pace
800 m @ 95% of HM pace
1600 m @ 96% of HM pace
11200 m @ 97% of HM pace
3200 m @ 100% of HM pace
1600 m @ 101% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace13min 20sec @ 95% of HM pace26min 40sec @ 96% of HM pace3hr 6min 40sec @ 97% of HM pace53min 20sec @ 100% of HM pace26min 40sec @ 101% of HM pace6min 40sec from 80 to 65% of HM pace
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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All workouts in 

3Run 13.1 » Week 12

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  • Tough Speed Work

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