3x 6min 40sec @ 82% of 10k pace, 13min 20sec @ 92% of 10k pace
6min 40sec @ 75% of 10k pace
53min 20sec @ 85% of 10k pace
13min 20sec @ 75% of 10k pace
1hr 20min @ 86% of 10k pace
13min 20sec @ 75% of 10k pace
1hr 46min 40sec @ 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.