Workouts» Cyclist to 10k» Week 3 »

Long Base High

400 m from 55 to 72% of 10k pace
400 m @ 72% of 10k pace
400 m @ 74% of 10k pace
400 m @ 76% of 10k pace
400 m @ 78% of 10k pace
2400 m @ 82% of 10k pace
800 m from 70 to 55% of 10k pace
6min 40sec from 55 to 72% of 10k pace6min 40sec @ 72% of 10k pace6min 40sec @ 74% of 10k pace6min 40sec @ 76% of 10k pace6min 40sec @ 78% of 10k pace40min @ 82% of 10k pace13min 20sec from 70 to 55% of 10k pace
Workout overview

Distance: 5.2 km

Zone distribution

Z1: 385 m

Z2: 1615 m

Z3: 3200 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

7%
31%
62%
0%
0%
0%

A progressive warm-up leads in a moderate distance block of steady running at the top of Zone 2.

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Cyclist to 10k » Week 3

  • Long Base High

    5.2 km | 85 SP

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  • Steady Base High

    6.8 km | 120 SP

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  • Steady Base High

    4.8 km | 77 SP

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  • Threshold Short Over-Under

    7.2 km | 181 SP

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