Workouts» Cyclist to 10k» Week 3 »

Steady Base High

400 m from 55 to 74% of 10k pace
400 m @ 74% of 10k pace
400 m @ 77% of 10k pace
400 m @ 80% of 10k pace
4800 m @ 82% of 10k pace
400 m from 75 to 55% of 10k pace
6min 40sec from 55 to 74% of 10k pace6min 40sec @ 74% of 10k pace6min 40sec @ 76% of 10k pace6min 40sec @ 78% of 10k pace40min @ 80% of 10k pace13min 20sec from 75 to 55% of 10k pace
Workout overview

Distance: 6.8 km

Zone distribution

Z1: 205 m

Z2: 995 m

Z3: 5600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
15%
82%
0%
0%
0%

After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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Cyclist to 10k » Week 3

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