Zwift 201: Your First 5K

Plan overview

Weeks: 4

Distance: 12 km/week

Workouts: 12

Total distance: 48 km

Zone distribution

Z1: 12.4 km

Z2: 0.8 km

Z3: 6.6 km

Z4: 0.8 km

Z5: 26.4 km

Z6: 1 km

26%
2%
14%
2%
55%
2%


Select a week or scroll down to view all workouts.

Week 1

Workouts: 3

Total distance: 6.8 km

Average workout:

Distance 2.3 km

Zone distribution

Z1: 3.6 km

Z2: 0 km

Z3: 3.2 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

53%
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47%
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0%

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

Workout overview

Distance: 2 km

Zone distribution

Z1: 1200 m

Z2: 0 m

Z3: 800 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Welcome to the Zwift 201 training plan designed to get you ready for your first 5K, Zwift style! Today's workout is about introducing you to the plan, as well as getting in some work, but nothing too strenuous. We're going to be starting off with some walk / jog intervals, which will be a common workout of this training plan.

Each walk/jog pair would take you once around a standard running track, which is 400m - or a quarter mile - long. A 5K, which is about 3.1 miles, is twelve-and-a-half times around the track. You'll get there before you know it!

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Workout overview

Distance: 2 km

Zone distribution

Z1: 1200 m

Z2: 0 m

Z3: 800 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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We're going to be progressing the intensity of the walk/jog intervals today by just a little bit, but this should still feel more than doable today.

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Workout overview

Distance: 2.8 km

Zone distribution

Z1: 1200 m

Z2: 0 m

Z3: 1600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

43%
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57%
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Workout #3 of the Zwift 201: First 5K plan features slightly longer walk/jog intervals to continue to get your legs used to the demands of a 5k.

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Week 2

Workouts: 3

Total distance: 9.6 km

Average workout:

Distance 3.2 km

Zone distribution

Z1: 3.2 km

Z2: 0.4 km

Z3: 2.8 km

Z4: 0.4 km

Z5: 2.4 km

Z6: 0.4 km

33%
4%
29%
4%
25%
4%

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

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 1200 m

Z2: 0 m

Z3: 2400 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

33%
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67%
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Welecome to week #2! This week we will continue to lengthen out your walk / jog intervals as well as overall workout volume. Today's workout brings us up to a slightly longer jog!

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Workout overview

Distance: 2.6 km

Zone distribution

Z1: 1000 m

Z2: 400 m

Z3: 400 m

Z4: 400 m

Z5: 0 m

Z6: 400 m

38%
15%
15%
15%
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15%

Today's workout is going to help improve your ability to finish a race strong, as well as learn to pace yourself well in the beginning. We are going to be doing this with what's called a progression run where you start off the interval easy, and finish it hard. We're targeting a distance of 800m, or 1/2 mile, today. That'd be two laps around a running track.

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Workout overview

Distance: 3.4 km

Zone distribution

Z1: 1000 m

Z2: 0 m

Z3: 0 m

Z4: 0 m

Z5: 2400 m

Z6: 0 m

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Today is the first race pace practice workout of this training plan. The goal with these types of workouts is to begin learning what pace you can sustain for a full 5k, as well as continue to push the distance at which you can run consistently.

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Week 3

Workouts: 3

Total distance: 13.8 km

Average workout:

Distance 4.6 km

Zone distribution

Z1: 2.8 km

Z2: 0.4 km

Z3: 0.6 km

Z4: 0.4 km

Z5: 9 km

Z6: 0.6 km

20%
3%
4%
3%
65%
4%

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

Workout overview

Distance: 3 km

Zone distribution

Z1: 1000 m

Z2: 400 m

Z3: 600 m

Z4: 400 m

Z5: 0 m

Z6: 600 m

33%
13%
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Welcome to week #3! This week we will continue to build up your endurance and ability to maintain a steady pace, as well as throw some speed work in for good measure. Today's workout is another progression run, but today we're aiming for two and a half laps around the track. That's 1000m or about 2/3 mile!

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Workout overview

Distance: 5 km

Zone distribution

Z1: 1000 m

Z2: 0 m

Z3: 0 m

Z4: 0 m

Z5: 4000 m

Z6: 0 m

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Today's workout is a longer progression run with today being 2 x 5 laps around the track. That's 2000m or 1-and-1/4 miles! This is a jump you will for sure feel, but improving your stamina takes hard work! Pace will ideally be at what you think you can hold for 5k, but again based on rate of perceived exertion (RPE) of a 7-8/10.

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Workout overview

Distance: 5.8 km

Zone distribution

Z1: 800 m

Z2: 0 m

Z3: 0 m

Z4: 0 m

Z5: 5000 m

Z6: 0 m

14%
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Today, we're continuing to increase your stamina and running a split with a very short walk break in the middle. Pace will ideally be at what you think you can hold for 5k, but again based on rate of perceived exertion (RPE) of a 7-8/10.

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Week 4

Workouts: 3

Total distance: 17.8 km

Average workout:

Distance 5.9 km

Zone distribution

Z1: 2.8 km

Z2: 0 km

Z3: 0 km

Z4: 0 km

Z5: 15 km

Z6: 0 km

16%
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84%
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Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.8 km

Zone distribution

Z1: 800 m

Z2: 0 m

Z3: 0 m

Z4: 0 m

Z5: 5000 m

Z6: 0 m

14%
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0%
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86%
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Today, we're continuing to increase your stamina and running a split 5k with a very short walk break after 7.5 laps (that's 3k, or 1.8 miles). Pace will ideally be at what you think you can hold for 5k, but again based on rate of perceived exertion (RPE) of a 7-8/10.

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Workout overview

Distance: 5.8 km

Zone distribution

Z1: 800 m

Z2: 0 m

Z3: 0 m

Z4: 0 m

Z5: 5000 m

Z6: 0 m

14%
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86%
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Today, we're continuing to increase your stamina and running a split 5k with a very short walk break after 10 laps (that's 4k or 2.5 miles). Pace will ideally be at what you think you can hold for 5k, but again based on rate of perceived exertion (RPE) of a 7-8/10.

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Workout overview

Distance: 6.2 km

Zone distribution

Z1: 1200 m

Z2: 0 m

Z3: 0 m

Z4: 0 m

Z5: 5000 m

Z6: 0 m

19%
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This is it! What you've worked for over the last month - your first 5k! Time to put everything together and put yourself to the test!.

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