Workout overview

Distance: 7.2 km

Zone distribution

Z1: 292 m

Z2: 382 m

Z3: 1192 m

Z4: 2934 m

Z5: 2400 m

Z6: 0 m

4%
5%
17%
41%
33%
0%

This progressive workout is at a faster than tempo pace and only gets hard as you go on, and may be helpful with finding your 5km race pace as you figure out just how fast you can go.

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    6.8 km | 187 SP

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    10.4 km | 276 SP

  • 5k Test

    6.2 km | 184 SP

  • 8x400m Repeats

    8.4 km | 229 SP

  • 45min Riders Choice

    45m | 48 SP

  • 60min Riders Choice

    1h | 64 SP

  • Breakthrough

    2.2 km | 54 SP

  • Emily's Short Mix

    30m | 44 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

  • Hill + Tempo #3

    2.5 km | 45 SP

  • Jon's Mix

    54m | 71 SP

  • Jon's Short Mix

    30m | 45 SP

  • Lofty

    2.3 km | 57 SP

  • Pick Ups

    2 km | 44 SP

  • Pre-Training Plan

    35m | 38 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • Run to the Hills

    2.4 km | 39 SP

  • Speed Freak

    7.2 km | 195 SP

  • SST (Short)

    50m | 66 SP

  • Step By Step

    40m | 54 SP

  • The Gorby

    1h | 81 SP

  • The McCarthy Special

    1h | 90 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

  • The Wringer

    44m | 87 SP

  • Through The Hills #3

    2.4 km | 42 SP

  • Up and Down 2 (Med)

    6.4 km | 138 SP

  • Up and Down 3 (Hard)

    8.8 km | 210 SP

  • Up the Ladder

    2.3 km | 56 SP

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