5min from 65 to 70% of 10k pace3min @ 75% of 10k pace2min @ 80% of 10k pace1min 30sec @ 102% of 10k pace1min @ 65% of 10k pace1min 30sec @ 104% of 10k pace1min @ 65% of 10k pace1min 30sec @ 106% of 10k pace1min 30sec @ 65% of 10k pace1min 30sec @ 108% of 10k pace2min @ 65% of 10k pace10min @ 80% of 10k pace2min @ 65% of 10k pace1min 30sec @ 105% of 10k pace1min @ 65% of 10k pace1min 30sec @ 106% of 10k pace1min @ 65% of 10k pace1min 30sec @ 107% of 10k pace1min 30sec @ 65% of 10k pace1min 30sec @ 109% of 10k pace7min from 70 to 65% of 10k pace
Workout overview

Duration: 50m

Zone distribution

Z1: -

Z2: 26m

Z3: 12m

Z4: 3m

Z5: 9m

Z6: -

0%
52%
24%
6%
18%
0%

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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