8min from 65 to 80 % of 5k pace
5min @ 80 % of 5k pace
1min from 80 to 90 % of 5k pace
5min @ 95 % of 5k pace
1min from 90 to 100 % of 5k pace
5min @ 100 % of 5k pace
1min from 100 to 105 % of 5k pace
5min @ 105 % of 5k pace
1min from 105 to 110 % of 5k pace
5min from 70 to 50 % of 5k pace
8min from <span
data-value="65">65</span> to <span
data-value="80">80</span>% of 5k pace 5min @ <span
data-value="80">80</span>% of 5k pace 1min from <span
data-value="80">80</span> to <span
data-value="90">90</span>% of 5k pace 5min @ <span
data-value="95">95</span>% of 5k pace 1min from <span
data-value="90">90</span> to <span
data-value="100">100</span>% of 5k pace 5min @ <span
data-value="100">100</span>% of 5k pace 1min from <span
data-value="100">100</span> to <span
data-value="105">105</span>% of 5k pace 5min @ <span
data-value="105">105</span>% of 5k pace 1min from <span
data-value="105">105</span> to <span
data-value="110">110</span>% of 5k pace 5min from <span
data-value="70">70</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 2m
Z2: 7m
Z3: 9m
Z4: 12m
Z5: 7m
Z6: -
A progression run where you'll start off relatively easy and kick to the line. Too many runners are eager to floor the gas pedal right out of the gate, but progression runs help strengthen discipline.
No longer available in Zwift*
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