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
3200 m from <span
data-value="75">75</span> to <span
data-value="90">90</span>% of 10k pace 1600 m @ <span
data-value="75">75</span>% of 10k pace 800 m @ <span
data-value="85">85</span>% of 10k pace 200 m @ <span
data-value="105">105</span>% of 10k pace 200 m @ <span
data-value="60">60</span>% of 10k pace 800 m @ <span
data-value="85">85</span>% of 10k pace 200 m @ <span
data-value="105">105</span>% of 10k pace 200 m @ <span
data-value="60">60</span>% of 10k pace 800 m @ <span
data-value="85">85</span>% of 10k pace 200 m @ <span
data-value="105">105</span>% of 10k pace 200 m @ <span
data-value="60">60</span>% of 10k pace 5000 m @ <span
data-value="105">105</span>% of 10k pace 1600 m 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
Ok. Last big fast test run of your plan. Time to dial in your nutrition, equipment and pacing. Run relaxed at pace but then up the intensity in the last few minutes to practice finishing strong.
✓ Available in Zwift
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