3x 400 m @ 82% of 10k pace, 800 m @ 92% of 10k pace
400 m @ 75% of 10k pace
3200 m @ 85% of 10k pace
800 m @ 75% of 10k pace
4800 m @ 86% of 10k pace
800 m @ 75% of 10k pace
6400 m @ 87% of 10k pace
Workout overview
Distance: 24 km
Zone distribution
Z1: 0 m
Z2: 2236 m
Z3: 18893 m
Z4: 2871 m
Z5: 0 m
Z6: 0 m
0%
9%
79%
12%
0%
0%
You create the dialogue in your mind during training and races so create your own script. Your mind will complain but you can be in charge. Script success. Be great.