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
3%
37%
13%
0%
47%
0%
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.