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Fartlek 5's

8min from 65 to 80% of 5k pace
5x 1min @ 108% of 5k pace,
30sec @ 70% of 5k pace
5min @ 55% of 5k pace
5x 1min @ 108% of 5k pace,
30sec @ 70% of 5k pace
5min @ 55% of 5k pace
5x 1min @ 108% of 5k pace,
30sec @ 70% of 5k pace
5min from 70 to 50% of 5k pace
Workout overview

Duration: 45m 30s

Zone distribution

Z1: 12m

Z2: 15m

Z3: 4m

Z4: -

Z5: 15m

Z6: -

26%
33%
8%
0%
33%
0%

A Fartlek variation where you'll run for 1min at just over 5K pace with 30sec easy jog, 5x. These will touch on your VO2 Max and serves to improve your maximum sustainable speed.

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