Workout overview

Distance: 10.4 km

Zone distribution

Z1: 292 m

Z2: 2341 m

Z3: 1296 m

Z4: 71 m

Z5: 6400 m

Z6: 0 m

3%
23%
12%
1%
62%
0%

These 1600m or 1mi intervals are perfect for getting you way out of your endurance comfort zone. One interval workout should be enough to help build the speed for those hoping to improve their race pace in longer events.

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  • Jon's Short Mix

    30m | 45 SP

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    50m | 66 SP

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    1h | 81 SP

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    1h | 90 SP

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    44m | 87 SP

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    10.4 km | 276 SP

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    6.8 km | 187 SP

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    8.4 km | 229 SP

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    7.2 km | 195 SP

  • Up and Down 2 (Med)

    6.4 km | 138 SP

  • Up and Down 3 (Hard)

    8.8 km | 210 SP

  • Pre-Training Plan

    35m | 38 SP

  • Emily's Short Mix

    30m | 44 SP

  • 5k Test

    6.2 km | 184 SP

  • Easy Walk/Run

    2 km | 24 SP

  • Hill + Tempo #3

    2.5 km | 45 SP

  • The Michigan #1

    2.4 km | 48 SP

  • The Michigan #2

    2.7 km | 55 SP

  • The Michigan #3

    3.6 km | 76 SP

  • Through The Hills #3

    2.4 km | 42 SP

  • 2 By 2

    30m | 42 SP

  • Breakthrough

    2.2 km | 54 SP

  • Endurance Run

    3.2 km | 72 SP

  • Fartlek 5's

    2.7 km | 60 SP

  • Fartlek Intervals

    2.1 km | 47 SP

  • Furtherance

    2.5 km | 59 SP

  • Grin And Bear It

    40m | 47 SP

  • Higher and Higher

    3.2 km | 72 SP

  • Lactate Shuttle Short

    30m | 43 SP

  • Lavender Unicorn

    30m | 39 SP

  • Lofty

    2.3 km | 57 SP

  • Miracle

    20m | 23 SP

  • Pick Ups

    2 km | 44 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Run to the Hills

    2.4 km | 39 SP

  • Step By Step

    40m | 54 SP

  • 4mi Tempo Run

    8.9 km | 210 SP

  • Up the Ladder

    2.3 km | 56 SP

  • Vault

    20m | 26 SP

  • Wave Rider

    30m | 39 SP

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