Your first miles in Zwift! You'll get comfortable on the treadmill while getting familiar with the different parts of the Zwift interface. These workouts are kept short to introduce you to the various training methods achievable in Zwift. Download Zwift Companion on your smartphone for more training plan support.
The tempo run, a steady state run around lactate threshold that builds your endurance and gets you used to running comfortably hard. After a warmup, you'll hold a pace that feels good - doesn't burn - to help your body learn to run faster, further. While in this steady state, you'll look at form cues, and figure out what your feet, shoulders, chest, and arms should feel like while keeping a constant speed.
4x 3min 20sec @ 110% of 1mi pace, 3min 20sec @ 70% of 1mi pace
6min 40sec @ 65% of 1mi pace
26min 49sec Fast Pace
6min 40sec from 75 to 55% of 1mi pace
Distance: 4.809 km
Z1: 0 m
Z2: 786 m
Z3: 1439 m
Z4: 175 m
Z5: 1609 m
Z6: 800 m
Putting those skills to work, time to lay down a fast mile effort. Don't worry, this is only your first effort, there will be more opportunities to test your progress in Zwift. This workout starts with a progression warmup to shake out any jitters and ready your body for a hard effort. Then it's an all out 1 mile effort, take it to the end and fly through that finish line. You got this, we know you can lay down some serious speed!
You've done some challenging workouts so far, now it's time to work within that fatigue to build your stamina. Recovery doesn't have to be boring, it's a time to think about your form, and mentally prepare yourself for that next hard workout. This version of recovery run will involve a reverse progression from tempo down to easy pace.
Why do intervals? Whether you're just getting into running or have been running for a while, adding burst of speed work to your workouts can mean huge gains on your overall pace over long distances. Intervals are a running favorite here at Zwift. It's so fun to see a workout full of colors and know the time on the treadmill is going to fly by with things changing so often.
3x 200 m @ 110% of 1mi pace, 200 m @ 65% of 1mi pace
400 m from 85 to 65% of 1mi pace
Distance: 2.8 km
Z1: 0 m
Z2: 724 m
Z3: 500 m
Z4: 976 m
Z5: 0 m
Z6: 600 m
Why run hills? When you start pushing yourself up an incline, you activate your calves, quads and glutes, mixing hill repeats into your training is an easy way to strengthen your legs for flat ground and build stability. Add this kind of workout to your training will have lasting benefits on your speed and running form. This is the final Running 101 workout! Keep your running goals going, enroll in a new plan after today!