Workouts» 5K Record Breaker Lite» Week 4 »

Long Base High

400 m @ 70% of 5k pace
400 m @ 72% of 5k pace
400 m @ 74% of 5k pace
400 m @ 76% of 5k pace
400 m @ 78% of 5k pace
11800 m @ 82% of 5k pace
800 m from 70 to 55% of 5k pace
6min 40sec @ 70% of 5k pace6min 40sec @ 72% of 5k pace6min 40sec @ 74% of 5k pace6min 40sec @ 76% of 5k pace6min 40sec @ 78% of 5k pace3hr 16min 40sec @ 82% of 5k pace13min 20sec from 70 to 55% of 5k pace
Workout overview

Distance: 14.6 km

Zone distribution

Z1: 137 m

Z2: 1463 m

Z3: 13000 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
10%
89%
0%
0%
0%

Having a big base is essential for being able to handle the fast start, surges with terrain and competition, and fast finish of a 5K. Being able to run a long way without tiring is a critical part of being able to run much shorter distance at a sustained fast pace.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

5K Record Breaker Lite » Week 4

  • Broken 2mi Threshold

    6.4 km | 103 SP

    View >

  • Easy

    3.2 km | 46 SP

    View >

  • Long Base High

    14.6 km | 284 SP

    View >

  • Long Hills

    6.8 km | 123 SP

    View >

Similar workouts

  • Long Base High

    16.4 km | 321 SP

    View >

  • Long Base High

    12.2 km | 236 SP

    View >

  • 4. The Long Run (10mi)

    16 km | 312 SP

    View >

  • Long Fartlek

    13.6 km | 230 SP

    View >

  • 3. Long Fartlek

    14 km | 281 SP

    View >

  • Long Fartlek

    12 km | 202 SP

    View >

  • 2. The Long Run (11mi)

    17.6 km | 342 SP

    View >

  • Hard 2mi & Hard Mid-Reps

    15.6 km | 260 SP

    View >

  • Long Fartlek

    19.6 km | 380 SP

    View >

  • Short Speed Reps

    8.8 km | 207 SP

    View >

  • Short Speed Reps

    8.8 km | 207 SP

    View >

  • 2. 8mi Easy Run #2

    12.8 km | 235 SP

    View >