Workouts» 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
26min 49sec from 75 to 100% of HM pace1hr 47min 17sec @ 92% of 5k pace13min 24sec 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

3%
8%
12%
77%
0%
0%

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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