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%
Sluggish, slow, motivation-crushing runs are nearly always followed by feeling great in an upcoming run. Keep the faith. It is okay to run easy - and back off the pace if needed - this deep into the plan.