Workouts» 3Run 13.1» Week 4 » Easy Speed Work400 m from 70 to 90% of HM pace1600 m @ 95% of HM pace400 m @ 106% of 5k pace800 m @ 85% of 5k pace400 m @ 106% of 5k pace800 m @ 85% of 5k pace400 m @ 106% of 5k pace800 m @ 85% of 5k pace400 m @ 106% of 5k pace400 m @ 85% of 5k pace400 m from 70 to 60% of HM pace 6min 40sec from 70 to 90% of HM pace26min 40sec @ 95% of HM pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace13min 20sec @ 85% of 5k pace6min 40sec @ 106% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec from 70 to 60% of HM paceWorkout overviewDistance: 6.8 kmZone distributionZ1: 110 mZ2: 480 mZ3: 3010 mZ4: 1600 mZ5: 1600 mZ6: 0 m 2% 7% 44% 24% 24% 0% 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. Easy going this week. ✓ Available in Zwift More workouts like this Back to top