Zwift Academy Run 2020


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Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 24m

Z3: 4m

Z4: 17m

Z5: -

Z6: -

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To kick off the first-ever Zwift Academy Run, we'll be putting your lungs to work. Introducing the ZA Run 5K Pacing Workout, where we'll be focusing on aerobic threshold and 5K pacing efforts. The goal? Learn how to get comfortable with being uncomfortable. Set your 5K race pace after getting some light efforts in at an aerobic threshold pace. This is vital in fine tuning your ability to not only pace out a 5K, but to hold that pace all the way to the finish line.

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Workout overview

Duration: 50m

Zone distribution

Z1: -

Z2: 25m

Z3: -

Z4: 18m

Z5: 7m

Z6: -

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Welcome to another 5K training session. This workout is aimed at strengthening the way your body operates in high-intensity situations. How do we do this? Through a combination of lactate threshold training and anaerobic intervals. We'll build cardiovascular strength and leg speed using short, quick surges that are designed to make running fast feel easier over time. Towards the end, we'll pick up the pace and amplify the effort on the last two intervals to simulate a fast-race finish.

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Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 24m

Z3: -

Z4: 17m

Z5: 4m

Z6: -

0%
53%
0%
38%
9%
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This workout has you taking on a classic cut-down ladder. This means we'll work our way through various training zones. Starting out with a longer interval at your lactate threshold, we'll then increase the pace all the way to mile pace. Sessions like this are great to ensure that you'll have both the strength and speed to negative split a 5K.

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Workout overview

Duration: 1h

Zone distribution

Z1: -

Z2: 38m

Z3: 2m

Z4: 14m

Z5: 6m

Z6: -

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Building off the Classic Cut-down Ladder workout, this training session takes it up a notch. This means two sets of intervals, both starting at a 10K pace and working down to a one-mile pace. Hope you're ready to feel winded. The goal here is to have the second set feel smoother than the first with faster reps. This workout will build out the specific endurance and speed for race day.

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Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 25m

Z3: 12m

Z4: 2m

Z5: 6m

Z6: -

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56%
27%
4%
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Get ready—this one's a lung buster. We're starting off with two uphill runs at six minutes each, followed by speed work on the back end. Think you can handle it? Good. The focus here is twofold. First part, lungs. Second part, legs. In total, this training session is only 45 minutes, but in all honesty, it may feel longer.

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Workout overview

Duration: 50m

Zone distribution

Z1: -

Z2: 26m

Z3: 12m

Z4: 3m

Z5: 9m

Z6: -

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Time to build some endurance. We'll be sharpening up those legs to get the body ready to run farther, faster. How? Four high effort reps, then a short tempo run to flush out the lactic acid. Rinse and repeat. The goal here is to finish faster than we started. Lace up and let's go.

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Workout overview

Duration: 45m

Zone distribution

Z1: -

Z2: 22m

Z3: 6m

Z4: 7m

Z5: 10m

Z6: -

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At Zwift Academy Run, the fun don't stop. This next workout is an all-time personal favorite—the lactate sandwich. Two reps of high intensity running just below 5K pace, with a lactate threshold tempo in the middle. This is something I do every season with my pros to polish their fitness. If it doesn’t get you race ready, nothing will.

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Workout overview

Duration: 55m

Zone distribution

Z1: -

Z2: 24m

Z3: 15m

Z4: 2m

Z5: 15m

Z6: -

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ZA Run's eighth workout is a solid way to test your fitness. It's one of the most well-known 5K simulations in the pro world, and we’re bringing it to Zwift just for you. On paper it doesn't look bad, but once you start, you'll see what I mean. Stay focused and hit your paces here, then you'll be all set to do it come race day, even after you taper down. This is something I do with all my 5K runners a few times every year, and I’m thrilled to be sharing this secret to success with you.

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