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
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: 8.85 km
Z1: 293 m
Z2: 673 m
Z3: 1069 m
Z4: 6815 m
Z5: 0 m
Z6: 0 m
This is a nice workout to do once a week to improve speed for distances races such as a 10k or half marathon.
Distance: 6.8 km
Z1: 170 m
Z2: 2513 m
Z3: 917 m
Z4: 0 m
Z5: 3200 m
Z6: 0 m
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.
Distance: 10.4 km
Z1: 292 m
Z2: 2341 m
Z3: 1296 m
Z4: 71 m
Z5: 6400 m
Z6: 0 m
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.
Distance: 6.2 km
Z1: 400 m
Z2: 253 m
Z3: 390 m
Z4: 157 m
Z5: 5000 m
Z6: 0 m
Here we go - full on 5k as fast as you can go. This run will setup your paces for running workouts.
Distance: 8.4 km
Z1: 170 m
Z2: 913 m
Z3: 4117 m
Z4: 0 m
Z5: 3200 m
Z6: 0 m
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!
Distance: 2 km
Z1: 800 m
Z2: 1200 m
Z3: 0 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
A beginner's walk/run interval session.
Distance: 7.2 km
Z1: 292 m
Z2: 382 m
Z3: 1192 m
Z4: 2934 m
Z5: 2400 m
Z6: 0 m
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.
Distance: 4.8 km
Z1: 400 m
Z2: 1200 m
Z3: 1953 m
Z4: 1247 m
Z5: 0 m
Z6: 0 m
This fun speed builder has a lot of variety that will keep you on your toes.
Distance: 6.4 km
Z1: 400 m
Z2: 800 m
Z3: 1529 m
Z4: 3671 m
Z5: 0 m
Z6: 0 m
This fun speed builder has a lot of variety that will keep you on your toes.
Distance: 8.8 km
Z1: 340 m
Z2: 446 m
Z3: 3120 m
Z4: 4894 m
Z5: 0 m
Z6: 0 m
This fun speed builder has a lot of variety that will keep you on your toes.