Workout overview

Distance: 8.4 km

Zone distribution

Z1: 200 m

Z2: 2600 m

Z3: 5600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
31%
67%
0%
0%
0%

After last week, you should have a better idea how to pace these high intensity sustained efforts. This time we lengthen out the first interval to 1.5mi and then shorten the rest and then do another half-mile at close to your goal pace for 10K to help dial in that pacing.

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