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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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!

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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!

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