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
5min from <span
data-value="65">65</span> to <span
data-value="70">70</span>% of 10k pace 3min @ <span
data-value="75">75</span>% of 10k pace 2min @ <span
data-value="80">80</span>% of 10k pace 1min 30sec @ <span
data-value="102">102</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="104">104</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="106">106</span>% of 10k pace 1min 30sec @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="108">108</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 10min @ <span
data-value="80">80</span>% of 10k pace 2min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="105">105</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="106">106</span>% of 10k pace 1min @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="107">107</span>% of 10k pace 1min 30sec @ <span
data-value="65">65</span>% of 10k pace 1min 30sec @ <span
data-value="109">109</span>% of 10k pace 7min from <span
data-value="70">70</span> to <span
data-value="65">65</span>% of 10k pace Zone distribution Z1: -
Z2: 26m
Z3: 12m
Z4: 3m
Z5: 9m
Z6: -
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.
✓ Available in Zwift
More workouts like this