6min 40sec from 55 to 75% of 10k pace13min 20sec @ 75% of 10k pace13min 20sec @ 80% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 75% of 10k pace26min 40sec free run13min 20sec @ 65% of 10k pace26min 40sec free run6min 40sec from 75 to 55% of 10k pace
Workout overview

Distance: 7.2 km

Zone distribution

Z1: 200 m

Z2: 2600 m

Z3: 4400 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
36%
61%
0%
0%
0%

Our first test of fast running comes with a broken two-mile test at close to your goal pace for 10k.

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