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
3%
23%
12%
1%
62%
0%
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.