3x 400 m @ 82% of 10k pace, 800 m @ 92% of 10k pace
400 m @ 75% of 10k pace
3200 m @ 85% of 10k pace
800 m @ 75% of 10k pace
4800 m @ 86% of 10k pace
800 m @ 75% of 10k pace
8000 m @ 87% of 10k pace
Workout overview
Distance: 25.6 km
Zone distribution
Z1: 0 m
Z2: 2236 m
Z3: 20493 m
Z4: 2871 m
Z5: 0 m
Z6: 0 m
0%
9%
80%
11%
0%
0%
Final long run before the race! The focus here is on flow and mileage. A full marathon at race pace is made doable by after an high-distance long run like this one.