2x 13min 20sec @ 70% of 10k pace, 6min 40sec @ 90% of 10k pace
40min @ 85% of 10k pace
Workout overview
Distance: 8 km
Zone distribution
Z1: 0 m
Z2: 3008 m
Z3: 4191 m
Z4: 801 m
Z5: 0 m
Z6: 0 m
0%
38%
52%
10%
0%
0%
When in heavy training, as soon as you can go to bed, go to bed. No delays. Get your rest. A run like this is just about frequency, don't be a slave to the paces or the distance.