Workouts» 3Run 13.1» Week 14 » Mild Speed Work800 m from 70 to 90% of HM pace1600 m @ 94% of HM pace400 m @ 85% of 5k pace800 m @ 106% of 5k pace200 m Walk200 m @ 80% of 5k pace1200 m @ 105% of 5k pace200 m Walk200 m @ 80% of 5k pace1600 m @ 104% of 5k pace200 m Walk200 m @ 80% of 5k pace400 m @ 107% of 5k pace400 m @ 82% of 5k pace400 m @ 108% of 5k pace400 m @ 82% 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 pace26min 40sec @ <span data-value="94">94</span>% of HM pace6min 40sec @ <span data-value="85">85</span>% of 5k pace13min 20sec @ <span data-value="106">106</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace20min @ <span data-value="105">105</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace26min 40sec @ <span data-value="104">104</span>% of 5k pace3min 20sec Walk3min 20sec @ <span data-value="80">80</span>% of 5k pace6min 40sec @ <span data-value="107">107</span>% of 5k pace6min 40sec @ <span data-value="82">82</span>% of 5k pace6min 40sec @ <span data-value="108">108</span>% of 5k pace6min 40sec @ <span data-value="82">82</span>% of 5k pace6min 40sec from <span data-value="80.000001">80</span> to <span data-value="65">65</span>% of HM paceWorkout overviewDistance: 9.6 kmZone distributionZ1: 600 mZ2: 765 mZ3: 3835 mZ4: 0 mZ5: 4400 mZ6: 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. ✓ Available in Zwift More workouts like this Back to top