6min 40sec from 60 to 80% of 10k pace13min 20sec @ 78% of 10k pace4x 1min 40sec @ 110% of 10k pace,
5min @ 75% of 10k pace
6min 40sec 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.

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