10min from 65 to 85 % of 10k pace
6min @ 85 % of 10k pace
30sec @ 110 % of 10k pace
1min 15sec @ 80 % of 10k pace
30sec @ 110 % of 10k pace
1min 15sec @ 80 % of 10k pace
30sec @ 110 % of 10k pace
1min 15sec @ 80 % of 10k pace
30sec @ 110 % of 10k pace
1min 15sec @ 80 % of 10k pace
30sec @ 110 % of 10k pace
1min 15sec @ 80 % of 10k pace
5min from 85 to 65 % of 10k pace
10min from <span
data-value="65">65</span> to <span
data-value="85">85</span>% of 10k pace 6min @ <span
data-value="85">85</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 1min 15sec @ <span
data-value="80">80</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 1min 15sec @ <span
data-value="80">80</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 1min 15sec @ <span
data-value="80">80</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 1min 15sec @ <span
data-value="80">80</span>% of 10k pace 30sec @ <span
data-value="110">110</span>% of 10k pace 1min 15sec @ <span
data-value="80">80</span>% of 10k pace 5min from <span
data-value="85">85</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: -
Z2: 8m
Z3: 19m
Z4: -
Z5: 3m
Z6: -
Yellow days are a great day to keep the duration at a normal level, but perhaps back off the intensity of your sessions. I like the 'go off of effort' approach on these days because sometimes you can feel pretty good and other days you feel off. Thus, keeping it effort focused allows you to be flexible for anything and everything.
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