10x 400 m @ 85% of 5k pace, 400 m @ 73% of 5k pace
600 m from 70 to 55% of 5k pace
Workout overview
Distance: 10.2 km
Zone distribution
Z1: 103 m
Z2: 4897 m
Z3: 5200 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
1%
48%
51%
0%
0%
0%
Hill repeats are really speed work in disguise. Hills are a great way to build speed and power on tired legs. The power required to run up a hill is the same as to run fast, but the leg speed can be lower. A grade of about 6-8% is ideal, but you can play with speed and gradient to keep the workout interesting.