Workout overview

Distance: 8.4 km

Zone distribution

Z1: 170 m

Z2: 913 m

Z3: 4117 m

Z4: 0 m

Z5: 3200 m

Z6: 0 m

2%
11%
49%
0%
38%
0%

These 400m or quarter mile intervals are short but valuable, especially for those training for a 5km or 10km event. Go as fast as you can hold for the duration of the interval, up to the point that you can continue jogging during the rest periods. One interval workout a week is the only speedwork you should need.

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