4x 6min 40sec @ 108% of 10k pace, 6min 40sec @ 63% of 10k pace
6min 40sec from 70 to 55% of 10k pace
Workout overview
Distance: 5.2 km
Zone distribution
Z1: 233 m
Z2: 2567 m
Z3: 800 m
Z4: 0 m
Z5: 1600 m
Z6: 0 m
4%
49%
15%
0%
31%
0%
Quarter-mile (400m) repeats are a core part of any focused speedwork. It is long enough to be hard but short enough to be repeatable. These efforts require great aerobic fitness but also have a core anaerobic component that you will rely on during a 10K race.