Zwift workouts: Zwift Academy Run 2020 » 6. Endurance Speed Builds

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6. Endurance Speed Builds

5min from 65 to 70% of 10k pace

3min @ 75% of 10k pace

2min @ 80% of 10k pace

1min 30sec @ 102% of 10k pace

1min @ 65% of 10k pace

1min 30sec @ 104% of 10k pace

1min @ 65% of 10k pace

1min 30sec @ 106% of 10k pace

1min 30sec @ 65% of 10k pace

1min 30sec @ 108% of 10k pace

2min @ 65% of 10k pace

10min @ 80% of 10k pace

2min @ 65% of 10k pace

1min 30sec @ 105% of 10k pace

1min @ 65% of 10k pace

1min 30sec @ 106% of 10k pace

1min @ 65% of 10k pace

1min 30sec @ 107% of 10k pace

1min 30sec @ 65% of 10k pace

1min 30sec @ 109% of 10k pace

7min from 70 to 65% of 10k pace

Workout overview

Duration: 50m

Zone distribution

Z1: 0 m

Z2: 1560 m

Z3: 720 m

Z4: 180 m

Z5: 540 m

Z6: 0 m

52%

24%

18%

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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6. Endurance Speed Builds

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