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
2%
11%
49%
0%
38%
0%
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!