Workouts» 3Run 13.1» Week 3 » The Long Run (7mi)1600 m from 70 to 90% of HM pace1600 m @ 95% of HM pace1600 m @ 96% of HM pace6400 m @ 97% of HM pace400 m from 80 to 65% of HM pace 26min 40sec from <span data-value="70">70</span> to <span data-value="90">90</span>% of HM pace26min 40sec @ <span data-value="95">95</span>% of HM pace26min 40sec @ <span data-value="96">96</span>% of HM pace1hr 46min 40sec @ <span data-value="97">97</span>% of HM pace6min 40sec from <span data-value="80">80</span> to <span data-value="65">65</span>% of HM paceWorkout overviewDistance: 11.6 kmZone distributionZ1: 0 mZ2: 1145 mZ3: 855 mZ4: 9600 mZ5: 0 mZ6: 0 m 0% 10% 7% 83% 0% 0%Even more distance today. Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance. ✓ Available in Zwift More workouts like this Back to top