20min from 75 to 90% of HM pace13min 20sec @ 95% of HM pace20min @ 96% of HM pace2hr 13min 20sec @ 97% of HM pace6min 40sec from 85 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 648 m

Z3: 952 m

Z4: 10000 m

Z5: 0 m

Z6: 0 m

0%
6%
8%
86%
0%
0%

Quarter marathon! Try to run the whole thing, even if you need to slow down a little. If you must, feel free to alternate walking and running to complete the distance.

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