Workouts» Cyclist to 10k» Week 7 »

Base Low

800 m from 55 to 72% of 10k pace
800 m @ 72% of 10k pace
800 m @ 74% of 10k pace
800 m @ 76% of 10k pace
2400 m @ 78% of 10k pace
800 m from 72 to 55% of 10k pace
13min 20sec from 55 to 72% of 10k pace13min 20sec @ 72% of 10k pace13min 20sec @ 74% of 10k pace13min 20sec @ 76% of 10k pace40min @ 78% of 10k pace13min 20sec from 72 to 55% of 10k pace
Workout overview

Distance: 6.4 km

Zone distribution

Z1: 470 m

Z2: 2730 m

Z3: 3200 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

7%
43%
50%
0%
0%
0%

A nice steady block of sustained base running at the low end of Zone 2 comes after a longer progressive warm-up.

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Cyclist to 10k » Week 7

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