13min 20sec from 70 to 90 % of HM pace
13min 20sec @ 85 % of 5k pace
6min 40sec @ 106 % of 5k pace
13min 20sec @ 85 % of 5k pace
6min 40sec @ 106 % of 5k pace
13min 20sec @ 85 % of 5k pace
6min 40sec @ 106 % of 5k pace
6min 40sec @ 85 % of 5k pace
6min 40sec 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 pace 13min 20sec @ <span
data-value="85">85</span>% of 5k pace 6min 40sec @ <span
data-value="106">106</span>% of 5k pace 13min 20sec @ <span
data-value="85">85</span>% of 5k pace 6min 40sec @ <span
data-value="106">106</span>% of 5k pace 13min 20sec @ <span
data-value="85">85</span>% of 5k pace 6min 40sec @ <span
data-value="106">106</span>% of 5k pace 6min 40sec @ <span
data-value="85">85</span>% of 5k pace 6min 40sec from <span
data-value="80.000001">80</span> to <span
data-value="65">65</span>% of HM pace Zone distribution Z1: 0 m
Z2: 765 m
Z3: 3235 m
Z4: 0 m
Z5: 1200 m
Z6: 0 m
Time for some speed work! You will be doing some 400meter or 1/4 mile intervals above your 5k pace, with a longer rest period in between. This will start to get your body used to doing some fast running and help build speed.
✓ Available in Zwift
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