Workouts» 5K Record Breaker» Week 3 »

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
13600 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 46min 40sec @ 82% of 5k pace13min 20sec from 70 to 55% of 5k pace
Workout overview

Distance: 16.4 km

Zone distribution

Z1: 137 m

Z2: 1463 m

Z3: 14800 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
9%
90%
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.

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5K Record Breaker » Week 3

  • Long Base High

    16.4 km | 321 SP

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  • Progressive Threshold Over-Under

    12.8 km | 287 SP

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  • Short & Easy

    4 km | 58 SP

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  • Threshold Short Over-Under

    11.2 km | 285 SP

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