6min 40sec from 55 to 80% of 10k pace6min 40sec @ 80% of 10k pace6min 40sec @ 85% of 10k pace6min 40sec @ 90% of 10k pace6min 40sec @ 75% of 10k pace40min free run13min 20sec @ 70% of 10k pace13min 20sec free run6min 40sec @ 70% of 10k pace13min 20sec free run6min 40sec @ 70% of 10k pace13min 20sec free run6min 40sec @ 70% of 10k pace
Workout overview

Distance: 8.8 km

Zone distribution

Z1: 80 m

Z2: 2656 m

Z3: 5664 m

Z4: 400 m

Z5: 0 m

Z6: 0 m

1%
30%
64%
5%
0%
0%

A hard 1.5mi (2400m) test is then followed by fast half-mile (800m) repeats. This workout encompasses about 5km total of fast running - well above your target 10K pace. This should give you real confidence in your ability to sustain a just slightly lower pace for 10K.

✓ Available in Zwift More workouts like this

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  • Hard 1.5 + Hard Mid-Reps

    8.8 km | 150 SP

  • Short & Sharp

    3.2 km | 57 SP

  • Steady Tempo

    6.4 km | 121 SP

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