Workouts» Zwift Academy Run 2020 »

8. 5K Race Simulation

9min from 65 to 75% of 10k pace
3min @ 80% of 10k pace
2min @ 85% of 10k pace
45sec @ 102% of 10k pace
1min 15sec @ 65% of 10k pace
45sec @ 104% of 10k pace
1min 15sec @ 65% of 10k pace
45sec @ 106% of 10k pace
2min 15sec @ 65% of 10k pace
8x 1min 45sec @ 105% of 10k pace,
1min 15sec @ 85% of 10k pace
10min from 65 to 60% of 10k pace
9min from 65 to 75% of 10k pace3min @ 80% of 10k pace2min @ 85% of 10k pace45sec @ 102% of 10k pace1min 15sec @ 65% of 10k pace45sec @ 104% of 10k pace1min 15sec @ 65% of 10k pace45sec @ 106% of 10k pace2min 15sec @ 65% of 10k pace8x 1min 45sec @ 105% of 10k pace,
1min 15sec @ 85% of 10k pace10min from 65 to 60% of 10k pace
Workout overview

Duration: 55m

Zone distribution

Z1: -

Z2: 24m

Z3: 15m

Z4: 2m

Z5: 15m

Z6: -

0%
43%
27%
3%
27%
0%

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.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

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All workouts in 

Zwift Academy Run 2020

  • 1. 5K Pacing Efforts

    2.7 km | 53 SP

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  • 2. Intervals and Threshold Training

    3 km | 61 SP

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  • 3. Classic Cut-down Ladder

    2.7 km | 56 SP

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  • 4. Double Ladder Cut-down

    3.6 km | 71 SP

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  • 5. Aerobic and 5k Efforts

    2.7 km | 49 SP

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  • 6. Endurance Speed Builds

    3 km | 58 SP

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  • 7. Lactate Threshold Complex Block

    2.7 km | 56 SP

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  • 8. 5K Race Simulation

    3.3 km | 69 SP

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