Zwift 101: Running

Plan overview

Weeks: 2

Distance: 14.5 km/week

Workouts: 8

Total distance: 29 km

Zone distribution

Z1: 1.8 km

Z2: 8.7 km

Z3: 8.3 km

Z4: 8.6 km

Z5: 1.6 km

Z6: 0 km

6%
30%
29%
30%
6%
0%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 4

Total distance: 15.4 km

Average workout:

Distance 3.9 km

Zone distribution

Z1: 1.2 km

Z2: 3.8 km

Z3: 3 km

Z4: 5.8 km

Z5: 1.6 km

Z6: 0 km

7%
25%
20%
38%
10%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 3.2 km

Zone distribution

Z1: 800 m

Z2: 0 m

Z3: 800 m

Z4: 1600 m

Z5: 0 m

Z6: 0 m

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Your first miles in Zwift! Youll 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.

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Workout overview

Distance: 3.2 km

Zone distribution

Z1: 0 m

Z2: 1170 m

Z3: 1230 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

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37%
38%
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Take a rest day, or go on an easy run.

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Workout overview

Distance: 4.2 km

Zone distribution

Z1: 175 m

Z2: 687 m

Z3: 738 m

Z4: 2600 m

Z5: 0 m

Z6: 0 m

4%
16%
18%
62%
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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.

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Workout overview

Distance: 4.809 km

Zone distribution

Z1: 175 m

Z2: 1948 m

Z3: 277 m

Z4: 800 m

Z5: 1609 m

Z6: 0 m

4%
41%
6%
17%
33%
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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!

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Week 2

Workouts: 4

Total distance: 13.6 km

Average workout:

Distance 3.4 km

Zone distribution

Z1: 0.6 km

Z2: 4.9 km

Z3: 5.3 km

Z4: 2.8 km

Z5: 0 km

Z6: 0 km

4%
36%
39%
21%
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Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4 km

Zone distribution

Z1: 0 m

Z2: 1170 m

Z3: 2030 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
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51%
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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.

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Workout overview

Distance: 3.2 km

Zone distribution

Z1: 0 m

Z2: 1170 m

Z3: 1230 m

Z4: 800 m

Z5: 0 m

Z6: 0 m

0%
37%
38%
25%
0%
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Take a rest day, or go on an easy run.

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Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 2054 m

Z3: 946 m

Z4: 600 m

Z5: 0 m

Z6: 0 m

0%
57%
26%
17%
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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.

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Workout overview

Distance: 2.8 km

Zone distribution

Z1: 600 m

Z2: 524 m

Z3: 1076 m

Z4: 600 m

Z5: 0 m

Z6: 0 m

21%
19%
38%
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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!

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