20min from 65 to 70% of 5k pace26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run26min 40sec @ 82% of 5k pace6min 40sec free run6min 40sec from 70 to 55% of 5k pace
Workout overview

Distance: 21.6 km

Zone distribution

Z1: 68 m

Z2: 1532 m

Z3: 20000 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
7%
93%
0%
0%
0%

"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.

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