4x 100 m @ 110% of 10k pace, 300 m @ 75% of 10k pace
400 m from 85 to 65% of 10k pace
Workout overview
Distance: 3.2 km
Zone distribution
Z1: 0 m
Z2: 1740 m
Z3: 1060 m
Z4: 0 m
Z5: 400 m
Z6: 0 m
0%
54%
33%
0%
13%
0%
Short workouts with brief - but focused - periods of high intensity can be a great way to maintain both fitness and 'feel' during hard training blocks. The focus here is on the short - but fast - interval. Start to build speed near the end of each recovery so you hit the interval at pace. Try to maintain your form as you bring the speed down on the recovery in between.