13min 20sec from 55 to 80% of 10k pace13min 20sec @ 80% of 10k pace13min 20sec @ 83% of 10k pace13min 20sec @ 86% of 10k pace40min @ 89% of 10k pace13min 20sec from 75 to 55% of 10k pace
Workout overview

Distance: 6.4 km

Zone distribution

Z1: 360 m

Z2: 1112 m

Z3: 4928 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

6%
17%
77%
0%
0%
0%

With a solid foundation, you are now ready to build some speed. Tempo running increases the intensity into Zone 3, pushing the pace just slightly upwards from the sustained base runs you completed earlier.

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