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The Running Channel: Run With Andy

10min from 50 to 80% of 5k pace
5min @ 96% of 10k pace
3min @ 50% of 10k pace
1min @ 100% of 5k pace
45sec @ 50% of 5k pace
1min @ 100% of 5k pace
45sec @ 65% of 5k pace
1min @ 100% of 5k pace
45sec @ 50% of 5k pace
1min @ 100% of 5k pace
45sec @ 50% of 5k pace
1min @ 100% of 5k pace
3min @ 65% of 10k pace
5min @ 100% of 10k pace
3min @ 92% of 10k pace
1min @ 100% of 5k pace
45sec @ 50% of 5k pace
1min @ 100% of 5k pace
45sec @ 65% of 5k pace
1min @ 100% of 5k pace
45sec @ 50% of 5k pace
1min @ 100% of 5k pace
45sec @ 50% of 5k pace
1min @ 100% of 5k pace
5min from 65 to 60% of 5k pace
Workout overview

Duration: 50m

Zone distribution

Z1: 10m

Z2: 15m

Z3: 2m

Z4: 23m

Z5: -

Z6: -

20%
29%
5%
46%
0%
0%

Andy is a two-time Olympian over 1500m, and was ranked number one in the world over the mile distance in 2008. He also holds the parkrun world record over 5km at 13:48 and has broken four minutes for the mile in nine different calendar years.

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