4x 800 m @ 105% of 10k pace, 400 m @ 96% of 10k pace
800 m from 75 to 55% of 10k pace
Workout overview
Distance: 7.2 km
Zone distribution
Z1: 305 m
Z2: 1695 m
Z3: 400 m
Z4: 1600 m
Z5: 3200 m
Z6: 0 m
4%
24%
6%
22%
44%
0%
A round of short over-unders pushing above threshold pace for a half-mile followed by a quarter-mile of "recovery" just below threshold. This teaches your body to recover while still running fast. These kind of workouts draw on your experience to know how a small change in intensity can really change effort when you are up near your redline.