13min 20sec @ 70 % of 5k pace
13min 20sec @ 73 % of 5k pace
13min 20sec @ 75 % of 5k pace
13min 20sec @ 85 % of 5k pace
13min 20sec @ 75 % of 5k pace
53min 20sec free run
40min @ 82 % of 5k pace
13min 20sec from 75 to 55 % of 5k pace
13min 20sec @ <span
data-value="70">70</span>% of 5k pace 13min 20sec @ <span
data-value="72.5">73</span>% of 5k pace 13min 20sec @ <span
data-value="75">75</span>% of 5k pace 13min 20sec @ <span
data-value="85">85</span>% of 5k pace 13min 20sec @ <span
data-value="75">75</span>% of 5k pace 53min 20sec free run 40min @ <span
data-value="82">82</span>% of 5k pace 13min 20sec from <span
data-value="75">75</span> to <span
data-value="55">55</span>% of 5k pace Zone distribution Z1: 103 m
Z2: 2213 m
Z3: 8084 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
With a bunch of hard, sustained efforts in your legs, you should have a better idea how to pace these high intensity sustained efforts. This time, it is a straight two-mile test at close to your goal pace for 5k will help dial in that pacing.
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