12x 400 m @ 105% of 10k pace, 200 m @ 65% of 10k pace
3200 m from 85 to 76% of 10k pace
Workout overview
Distance: 13.6 km
Zone distribution
Z1: 0 m
Z2: 2614 m
Z3: 6185 m
Z4: 1 m
Z5: 4800 m
Z6: 0 m
0%
19%
45%
0%
35%
0%
The thing I like about running is that there are no shortcuts. You have to do the work to get the results. Period. We now head into the peaking phase for the race. The volume will decrease but we'll keep some engine-reving workouts to help sharpen you up.