3x 800 m @ 102% of 5k pace, 400 m @ 92% of 5k pace
1600 m from 75 to 55% of 5k pace
Workout overview
Distance: 7.6 km
Zone distribution
Z1: 205 m
Z2: 2027 m
Z3: 1768 m
Z4: 1200 m
Z5: 2400 m
Z6: 0 m
3%
27%
23%
16%
32%
0%
Over-unders help develop your ability to surge and recover - repeatedly. This helps to improve economy and makes the sustained high effort - just a notch below the surge pace - feel much easier.