5min from 50 to 75% of 5k pace5x 3min @ 100% of 5k pace,
1min 30sec @ 50% of 5k pace
2min 40sec from 50 to 25% of 5k pace
Workout overview

Duration: 30m 10s

Zone distribution

Z1: 12m

Z2: 3m

Z3: -

Z4: 15m

Z5: -

Z6: -

39%
10%
1%
50%
0%
0%

In this workout, inspired by UK marathon coach James Thie, we'll tackle 5 reps of 3min at your 5k threshold pace with 90sec easy between. This is a great workout to help build your threshold capacity, which is your ability to work at threshold for progressively longer durations - a crucial ability for any great endurance runner.

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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

5min from 50 to 75% of 1mi pace8x 1min 30sec @ 100% of 1mi pace,
1min 30sec @ 65% of 1mi pace
2min 40sec from 65 to 50% of 1mi pace
Workout overview

Duration: 31m 40s

Zone distribution

Z1: 1m

Z2: 17m

Z3: 1m

Z4: -

Z5: 12m

Z6: -

4%
53%
4%
0%
38%
0%

In this workout, inspired by superstar British long-distance runner Jo Pavey, we'll tackle 8 reps of 90sec at your 1 mile pace and 90sec recovery. These intervals are great for getting some speed work in, so try to up your leg turnover a bit during the work periods!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

5min from 50 to 75% of 5k pace1min @ 110% of 5k pace1min @ 40% of 5k pace2min @ 105% of 5k pace1min @ 40% of 5k pace3min @ 100% of 5k pace1min @ 40% of 5k pace3min @ 100% of 5k pace1min @ 40% of 5k pace2min @ 105% of 5k pace1min @ 40% of 5k pace1min @ 110% of 5k pace2min 40sec from 75 to 50% of 5k pace
Workout overview

Duration: 24m 40s

Zone distribution

Z1: 7m

Z2: 5m

Z3: 1m

Z4: 6m

Z5: 6m

Z6: -

30%
19%
3%
24%
24%
0%

In this workout, inspired by one of the GOAT of American women's distance running, Molly Huddle, we'll do a hard ladder consisting of 1-2-3-3-2-1 minute intervals. Prepare yourself to grit it out, especially as we work back up the ladder again, but this is where Molly shines brightest - persisting when others crumble under the pressure!

No longer available in Zwift* View workout More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.