Workouts» 3Run 13.1» Week 13 » 3x1600 + 3x400800 m from 70 to 90% of HM pace800 m @ 93% of HM pace400 m @ 85% of 5k pace1600 m @ 103% of 5k pace200 m Walk200 m @ 80% of 5k pace1600 m @ 103% of 5k pace200 m Walk200 m @ 80% of 5k pace1600 m @ 103% of 5k pace200 m Walk200 m @ 80% of 5k pace400 m @ 108% of 5k pace200 m Walk200 m @ 80% of 5k pace400 m @ 110% of 5k pace200 m Walk200 m @ 80% of 5k pace400 m @ 112% of 5k pace400 m from 80 to 65% of HM pace 13min 20sec from <span data-value="70">70</span> to <span data-value="90">90</span>% of HM pace13min 20sec @ <span data-value="93">93</span>% of HM pace6min 40sec @ <span data-value="85">85</span>% of 5k pace26min 40sec @ <span data-value="103">103</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace26min 40sec @ <span data-value="103">103</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace26min 40sec @ <span data-value="103">103</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace6min 40sec @ <span data-value="108">108</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace6min 40sec @ <span data-value="110">110</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace6min 40sec @ <span data-value="112">112</span>% of 5k pace6min 40sec from <span data-value="80.000001">80</span> to <span data-value="65">65</span>% of HM paceWorkout overviewDistance: 10.4 kmZone distributionZ1: 1000 mZ2: 765 mZ3: 2635 mZ4: 0 mZ5: 6000 mZ6: 0 m 10% 7% 25% 0% 58% 0% A few hard mile long efforts, plus a few sprints ✓ Available in Zwift More workouts like this Back to top