4x 800 m @ 70% of 10k pace, 400 m @ 90% of 10k pace
3200 m @ 85% of 10k pace
Workout overview
Distance: 12.8 km
Zone distribution
Z1: 0 m
Z2: 5312 m
Z3: 5887 m
Z4: 1601 m
Z5: 0 m
Z6: 0 m
0%
42%
46%
13%
0%
0%
AVERAGE pace is more important than CURRENT pace. Learn to flow with the run, the terrain, the route. Worry less about pace varying within your run. It will. Focus on average pace across the run.