Workout overview
Distance: 10.459 km
Zone distribution
Z1: 103 m
Z2: 1823 m
Z3: 8533 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
After last week, you should have a better idea how to pace these high intensity sustained efforts. This time we lengthen out the first interval to 1.5mi and then shorten the rest and then do another half-mile at close to your goal pace for 5k will help dial in that pacing.