3200 m from 75 to 90 % of 10k pace
1600 m @ 75 % of 10k pace
800 m @ 85 % of 10k pace
200 m @ 105 % of 10k pace
200 m @ 60 % of 10k pace
800 m @ 85 % of 10k pace
200 m @ 105 % of 10k pace
200 m @ 60 % of 10k pace
800 m @ 85 % of 10k pace
200 m @ 105 % of 10k pace
200 m @ 60 % of 10k pace
5000 m @ 105 % of 10k pace
1600 m from 85 to 65 % of 10k pace
53min 20sec from <span
data-value="75">75</span> to <span
data-value="90">90</span>% of 10k pace 26min 40sec @ <span
data-value="75">75</span>% of 10k pace 13min 20sec @ <span
data-value="85">85</span>% of 10k pace 3min 20sec @ <span
data-value="105">105</span>% of 10k pace 3min 20sec @ <span
data-value="60">60</span>% of 10k pace 13min 20sec @ <span
data-value="85">85</span>% of 10k pace 3min 20sec @ <span
data-value="105">105</span>% of 10k pace 3min 20sec @ <span
data-value="60">60</span>% of 10k pace 13min 20sec @ <span
data-value="85">85</span>% of 10k pace 3min 20sec @ <span
data-value="105">105</span>% of 10k pace 3min 20sec @ <span
data-value="60">60</span>% of 10k pace 1hr 23min 20sec @ <span
data-value="105">105</span>% of 10k pace 26min 40sec from <span
data-value="85">85</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: 0 m
Z2: 3294 m
Z3: 6105 m
Z4: 1 m
Z5: 5600 m
Z6: 0 m
Suck it up buttercup. Pity parties happen but must not become a habit. Learn to reset quickly & find your toughest YOU. This is a dress rehearsal for your race. Start the run at your normal long run pace and focus on running fast during the warmup. Also, match the course for this run as closely as possible with the course profile of your race. Then nail the 5K Test to keep your paces on track as the plan progresses.
✓ Available in Zwift
More workouts like this