Workouts» 5K Record Breaker» Week 3 »

Progressive Threshold Over-Under

3219 m from 65 to 75% of 5k pace
2012 m @ 90% of 5k pace
402 m @ 102% of 5k pace
2012 m @ 93% of 5k pace
402 m @ 102% of 5k pace
2012 m @ 96% of 5k pace
402 m @ 102% of 5k pace
2414 m from 75 to 55% of 5k pace
Workout overview

Distance: 12.875 km

Zone distribution

Z1: 309 m

Z2: 4396 m

Z3: 928 m

Z4: 6036 m

Z5: 1206 m

Z6: 0 m

2%
34%
7%
47%
9%
0%

Being able to push for sustained periods over threshold and then to recover while still running fast is an essential physiological skill for the 5K racer.

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5K Record Breaker » Week 3

  • Long Base High

    16.5 km | 323 SP

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  • Progressive Threshold Over-Under

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  • Steady Base High

    11.7 km | 229 SP

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  • Threshold Short Over-Under

    11.3 km | 286 SP

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  • Steady Base High

    14.5 km | 260 SP

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