Distance Based

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Distance Based »

4mi Tempo Run

1609 m from 75 to 100% of HM pace

6437 m @ 92% of 5k pace

804 m from 85 to 50% of HM pace

Workout overview

Distance: 8.85 km

Zone distribution

Z1: 293 m

Z2: 673 m

Z3: 1069 m

Z4: 6815 m

Z5: 0 m

Z6: 0 m

12%

77%

This is a nice workout to do once a week to improve speed for distances races such as a 10k or half marathon.

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Distance Based »

4x800 Speed Work

1600 m from 70 to 92% of HM pace

4x 800 m @ 110% of 5k pace,
400 m @ 70% of 5k pace

400 m from 80 to 50% of HM pace

Workout overview

Distance: 6.8 km

Zone distribution

Z1: 170 m

Z2: 2513 m

Z3: 917 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

37%

13%

47%

These 800m or half mile intervals are short and painful. Go as fast as you can and hold for the duration of the interval, up to the point that you can continue jogging during the rest intervals. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.

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Distance Based »

4x1600 Speed Work

1600 m from 75 to 95% of HM pace

4x 1600 m @ 102% of 5k pace,
400 m @ 70% of 5k pace

800 m from 85 to 50% of HM pace

Workout overview

Distance: 10.4 km

Zone distribution

Z1: 292 m

Z2: 2341 m

Z3: 1296 m

Z4: 71 m

Z5: 6400 m

Z6: 0 m

23%

12%

62%

These 1600m or 1mi intervals are perfect for getting you way out of your endurance comfort zone. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.

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Distance Based »

5k Test

13min 20sec from 70 to 100% of HM pace

1hr 23min 20sec @ 103% of 5k pace

6min 40sec Walk

Workout overview

Distance: 6.2 km

Zone distribution

Z1: 400 m

Z2: 253 m

Z3: 390 m

Z4: 157 m

Z5: 5000 m

Z6: 0 m

81%

Here we go - full on 5k as fast as you can go. This run will setup your paces for running workouts.

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Distance Based »

8x400m Repeats

26min 40sec from 70 to 92% of HM pace

8x 6min 40sec @ 110% of 5k pace,
6min 40sec @ 84% of 5k pace

6min 40sec from 80 to 50% of HM pace

Workout overview

Distance: 8.4 km

Zone distribution

Z1: 170 m

Z2: 913 m

Z3: 4117 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

11%

49%

38%

Things are heating up—this quarter mile (400m) intervals workout was designed for you to walk away with more speed than you had when you arrived. Keep your pace smooth and consistent throughout each rep, and don't go so fast that you can't jog the easy recovery sections. Lace up, you got this!

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Distance Based »

Easy Walk/Run

3min 20sec Walk Easy Pace

6min 40sec @ 80% of MM pace

3min 20sec Walk

6min 40sec @ 80% of MM pace

3min 20sec Walk

6min 40sec @ 80% of MM pace

3min 20sec Walk Easy Pace

Workout overview

Distance: 2 km

Zone distribution

Z1: 800 m

Z2: 1200 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

40%

60%

A beginner's walk/run interval session.

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Distance Based »

Speed Freak

1600 m from 80 to 95% of 10k pace

1600 m @ 103% of 10k pace

800 m @ 104% of 10k pace

800 m @ 105% of 10k pace

800 m @ 106% of 10k pace

800 m @ 107% of 10k pace

800 m from 85 to 50% of HM pace

Workout overview

Distance: 7.2 km

Zone distribution

Z1: 292 m

Z2: 382 m

Z3: 1192 m

Z4: 2934 m

Z5: 2400 m

Z6: 0 m

17%

41%

33%

This progressive workout is at a faster than tempo pace and only gets hard as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.

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Distance Based »

Up and Down 1 (Easy)

800 m from 80 to 95% of HM pace

1200 m @ 85% of 5k pace

800 m @ 60% of 5k pace

800 m @ 90% of 5k pace

400 m @ 70% of 5k pace

400 m @ 95% of 5k pace

400 m from 50 to 50% of HM pace

Workout overview

Distance: 4.8 km

Zone distribution

Z1: 400 m

Z2: 1200 m

Z3: 1953 m

Z4: 1247 m

Z5: 0 m

Z6: 0 m

25%

41%

26%

This fun speed builder has a lot of variety that will keep you on your toes.

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Distance Based »

Up and Down 2 (Med)

1200 m from 80 to 95% of HM pace

1600 m @ 87% of 5k pace

800 m @ 65% of 5k pace

1200 m @ 92% of 5k pace

400 m @ 75% of 5k pace

800 m @ 97% of 5k pace

400 m from 50 to 50% of HM pace

Workout overview

Distance: 6.4 km

Zone distribution

Z1: 400 m

Z2: 800 m

Z3: 1529 m

Z4: 3671 m

Z5: 0 m

Z6: 0 m

13%

24%

57%

This fun speed builder has a lot of variety that will keep you on your toes.

✓ Available in Zwift View workout More workouts like this

Distance Based »

Up and Down 3 (Hard)

1600 m from 80 to 95% of HM pace

1600 m @ 90% of 5k pace

800 m @ 80% of 5k pace

1600 m @ 95% of 5k pace

800 m @ 85% of 5k pace

1600 m @ 100% of 5k pace

800 m from 80 to 50% of HM pace

Workout overview

Distance: 8.8 km

Zone distribution

Z1: 340 m

Z2: 446 m

Z3: 3120 m

Z4: 4894 m

Z5: 0 m

Z6: 0 m

35%

56%

This fun speed builder has a lot of variety that will keep you on your toes.

✓ Available in Zwift View workout More workouts like this