Workouts» 5K Record Breaker» Week 6 »

Hard 2mi & Hard Mid-Reps

800 m @ 70% of 5k pace
1600 m @ 75% of 5k pace
400 m @ 85% of 5k pace
400 m @ 90% of 5k pace
800 m @ 75% of 5k pace
3200 m free run
2400 m @ 70% of 5k pace
1200 m free run
800 m @ 65% of 5k pace
1200 m free run
800 m @ 65% of 5k pace
1200 m free run
800 m from 70 to 55% of 5k pace
13min 20sec @ 70% of 5k pace26min 40sec @ 75% of 5k pace6min 40sec @ 85% of 5k pace6min 40sec @ 90% of 5k pace13min 20sec @ 75% of 5k pace53min 20sec free run40min @ 70% of 5k pace20min free run13min 20sec @ 65% of 5k pace20min free run13min 20sec @ 65% of 5k pace20min free run13min 20sec from 70 to 55% of 5k pace
Workout overview

Distance: 15.6 km

Zone distribution

Z1: 137 m

Z2: 5463 m

Z3: 9600 m

Z4: 400 m

Z5: 0 m

Z6: 0 m

1%
35%
62%
3%
0%
0%

With some experience with two-mile/3200m time-trials, we add a layer of difficulty on with some extended intervals after the 2mi effort. The goal here for these intervals is to hold the same speed OR FASTER as you did for your 2mi effort. Long and very easy recovery between.

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5K Record Breaker » Week 6

  • Easy

    6.4 km | 101 SP

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    15.6 km | 260 SP

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    4 km | 77 SP

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  • Short Speed Reps

    8.8 km | 207 SP

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