Workout overview
Distance: 6.4 km
Zone distribution
Z1: 0 m
Z2: 892 m
Z3: 3908 m
Z4: 0 m
Z5: 1600 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.