Workouts» Distance Based »

Speed Freak

1600 m from 80 to 95% of 10k pace
1600 m @ 103% of 10k pace
800 m @ 104% of 10k pace
800 m @ 105% of 10k pace
800 m @ 106% of 10k pace
800 m @ 107% of 10k pace
800 m from 85 to 50% of HM pace
Workout overview

Distance: 7.2 km

Zone distribution

Z1: 292 m

Z2: 382 m

Z3: 1192 m

Z4: 2934 m

Z5: 2400 m

Z6: 0 m

4%
5%
17%
41%
33%
0%

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.

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All workouts in 

Distance Based

  • 4mi Tempo Run

    8.9 km | 210 SP

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  • 4x800 Speed Work

    6.8 km | 187 SP

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  • 4x1600 Speed Work

    10.4 km | 276 SP

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  • 5k Test

    6.2 km | 184 SP

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  • 8x400m Repeats

    8.4 km | 229 SP

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  • Easy Walk/Run

    2 km | 24 SP

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  • Speed Freak

    7.2 km | 195 SP

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  • Up and Down 1 (Easy)

    4.8 km | 94 SP

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  • Up and Down 2 (Med)

    6.4 km | 138 SP

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  • Up and Down 3 (Hard)

    8.8 km | 210 SP

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  • 1. Tough Speed Work

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  • 1. Mild Speed Work

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  • 4x800 Speed Work

    6.8 km | 187 SP

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  • Easy Speed Work

    6.8 km | 168 SP

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  • 1. Easy Speed Work

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  • 4. Your Best Mile!

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  • Threshold Short Over-Under

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  • 3. What Is My Body Doing? Tempo!

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  • 1. Interval day

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  • 1. Hard Speed Work

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  • 1. Mild Speed Work

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  • 3. Fast Quarters

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