Workouts» 3Run 13.1» Week 7 » The Long Run (7mi)1200 m from 75 to 90% of HM pace800 m @ 95% of HM pace1200 m @ 96% of HM pace8000 m @ 97% of HM pace400 m from 85 to 65% of HM pace 20min from <span data-value="75">75</span> to <span data-value="90">90</span>% of HM pace13min 20sec @ <span data-value="95">95</span>% of HM pace20min @ <span data-value="96">96</span>% of HM pace2hr 13min 20sec @ <span data-value="97">97</span>% of HM pace6min 40sec from <span data-value="85.000002">85</span> to <span data-value="65">65</span>% of HM paceWorkout overviewDistance: 11.6 kmZone distributionZ1: 0 mZ2: 648 mZ3: 952 mZ4: 10000 mZ5: 0 mZ6: 0 m 0% 6% 8% 86% 0% 0%Quarter marathon! 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