Zwift Academy Run 2021


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Workout overview

Duration: 45m

Zone distribution

Z1: 1175 m

Z2: 515 m

Z3: 1010 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

44%
19%
37%
0%
0%
0%

Hello fellow Zwifter—coach Terrence Mahon here. It's great to see that you joined the 2021 Zwift Academy Run program! The next few weeks of training are going to ramp up your running game and help you achieve a new PR by the time we get to the final 5k race. Today is the first of 8 workouts that have been specially designed to improve your speed and endurance - the two elements needed to get you across that finish line faster. We call this one 'Alternating Hill Repeats'. The point of this workout is to introduce you into interval training without having to run too fast. We are going to let the hills do the job of increasing your heart rate and making those lungs burn. We start this session out with a progressive warm-up and then we'll dive straight into the thick of it with 4 sets of alternating 1-minute steep hills followed by a 2-minute hill at a slightly lower incline. We will balance out these two efforts by changing up the running speeds from slower to faster. All in all, this is a great first session to kick off the season and get you back into the running groove. Enjoy.

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Workout overview

Duration: 50m

Zone distribution

Z1: 1404 m

Z2: 447 m

Z3: 249 m

Z4: 720 m

Z5: 180 m

Z6: 0 m

47%
15%
8%
24%
6%
0%

Hi, it's Coach Terrence Mahon and I want to welcome you to the second workout in our 2021 ZA Run Series. This one is called 'The Oregon'. It is modelled after the legendary workouts done by all the great runners who have come out of the University of Oregon's running program. It starts off with a fast 3-minute interval to spike your heart rate and then follows that up with a series of hill repeats to work on your cardio strength. Once you are finished with those, we will then drop back down to do a final cutdown of progressively faster 2 minute intervals to put the icing on the cake. This interval session is guaranteed to deliver you a great workout and will send you down the path to a faster 5k in no time.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Zone distribution

Z1: 729 m

Z2: 1062 m

Z3: 549 m

Z4: 780 m

Z5: 180 m

Z6: 0 m

22%
32%
17%
24%
5%
0%

Hi, it's Coach Terrence Mahon again. Great to see you back online and ready to get after our third workout in the Academy. I hope you enjoyed the first two workouts and are excited to try this next one. We call it the 'Tempo Sandwich.' This interval session starts out with a few short intervals at 5k race pace with short recovery to ramp up the heart rate. The workout then switches gears and jumps into a sustained 7.5-minute tempo run with a slight increase in pace every 2.5 minutes. Then it finishes off with a final block of intervals at faster than 5k race pace. The purpose of this workout is to model the way that a 5k race is typically run. We usually get out hard and run faster than the race pace in the beginning before settling in and running steady for the middle and then finally cranking it back up and finishing fast once the end is in sight. The only difference here is that we keep the tempo portion in the middle slower than race pace so that we can build up our aerobic fitness. Once you get strong enough at doing sessions like this one, then running the entire session at race pace becomes a lot easier. This session sets the stage for the faster running that comes later on. I hope you like it.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Zone distribution

Z1: 1389 m

Z2: 462 m

Z3: 549 m

Z4: 1020 m

Z5: 180 m

Z6: 0 m

39%
13%
15%
28%
5%
0%

Hi fellow Zwifter. Welcome back to Zwift Academy Run 2021. This is coach Terrence Mahon with you here today. We are onto the fourth interval workout in our 5k series. I hope you have enjoyed the program so far and are excited to get going on this one today. This workout is called the 'Cutdown Ladder.' Ladder workouts are a classic staple for runners around the world. This one starts out with an aerobic tempo effort before moving into faster intervals. Each one we do will get faster than the previous one. Our goal is to see if we can finish the last fast rep at 1 mile race pace. Be smart and keep the paces well within yourself at the outset so that you have the energy to kick it in at the end. Are you ready? Let's get started.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Zone distribution

Z1: 1538 m

Z2: 433 m

Z3: 249 m

Z4: 540 m

Z5: 540 m

Z6: 0 m

47%
13%
8%
16%
16%
0%

Welcome back to Zwift. It's great to have you here for our fifth workout in the 2021 Zwift Academy Run Series. This is Coach Terrence Mahon and I am going to guide you through this session. The workout we have for you today is called '5k Intensive Intervals.' I think the title says it all. Today is all about mastering your 5k goal race pace. We are going to do this with multiple sets of shorter and faster intervals. Each set consists of a 3-minute interval, followed by a 2-minute interval and finally a 1-minute interval. The pace picks up with each successive run and is followed by a 2-minute recovery phase before we start back up again. This one is spicy right from the start so make sure that you have gotten in a good warm up before we start. There is nothing better than this one to get you 5k fit!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 55m

Zone distribution

Z1: 1102 m

Z2: 968 m

Z3: 270 m

Z4: 480 m

Z5: 480 m

Z6: 0 m

33%
29%
8%
15%
15%
0%

Hello, this is Coach Terrence Mahon with the 2021 ZA Run Program. It is great to have you online for our sixth workout in the series. This interval session is the first of our 'over/under' workouts that we have lined up for this year. Today's program will have you running intervals that are just above and just below your 5k race pace. The purpose behind them is to give you both the specific endurance and specific speed work that you need to make that 5k race pace stick. This is another high intensity workout where all of your fast running will be above your lactate threshold speed. Be sure to come into this one well rested and ready to give it your all.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 1h

Zone distribution

Z1: 1295 m

Z2: 515 m

Z3: 290 m

Z4: 1500 m

Z5: 0 m

Z6: 0 m

36%
14%
8%
42%
0%
0%

Welcome back to Zwift and the 2021 ZA Run Series. This is Coach Terrence Mahon and I am here to guide you through our seventh interval workout in the series. This is the ultimate workout in the program and it is definitely one of my favorites. This session adds a twist to the classic lactate threshold interval workout. It is designed to help improve your threshold speed faster than ever by spiking it with a VO2 surge in the middle. The workout consists of 5 x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep. By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval. Learning how to switch paces with intervals is a great skill to master and it will help to make you an even more versatile runner. Enjoy!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 50m

Zone distribution

Z1: 1277 m

Z2: 512 m

Z3: 311 m

Z4: 900 m

Z5: 0 m

Z6: 0 m

43%
17%
10%
30%
0%
0%

Hello fellow Zwifter! Coach Terrence Mahon here with you on the eighth training session in our 2021 Zwift Academy Run Series. This is the final workout before your 5k race and it is definitely one of my favorites for getting an athlete to peak before their big day. I have used this workout for years with all of my Olympic athletes when it comes time to tune them up to go after their personal best. The session we have before you today is 5 x 3-minute intervals with a 2-minute recovery between reps. What makes this interval session unique is that we vary the paces throughout the program so that it best models how you run a championship level 5k. The first interval will be hard right from the start and then you will gradually settle into your pace. Interval 2 will be steady at 5k pace. Interval 3 will have a hard surge in the middle to wake the legs back up. The fourth interval will be another one at a steady pace so that you can conserve energy before the final segment. The fifth and last interval will bring it all home by starting just slower than 5k pace before notching it down with a finishing kick. All in all, this workout delivers everything you need to be successful in the 5k and it will teach you how to manage every kind of race scenario. Once you get through this session, you will have mastered everything you need to have a great 5k race.

✓ Available in Zwift View workout More workouts like this

Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 27m 40s

Zone distribution

Z1: 240 m

Z2: 663 m

Z3: 617 m

Z4: 40 m

Z5: 100 m

Z6: 0 m

14%
40%
37%
2%
6%
0%

Welcome to the 2021 Zwift Academy Run program! This is a simple workout that will get you educated and excited for this year's Academy! Zwift Academy Run is for everyone. Newbies to pros. Training together is better. Let's GET AFTER IT!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 25m

Zone distribution

Z1: 666 m

Z2: 190 m

Z3: 644 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

44%
13%
43%
0%
0%
0%

Hello fellow Zwifter—coach Terrence Mahon here. It's great to see that you joined the 2021 Zwift Academy Run program! The next few weeks of training are going to ramp up your running game and help you achieve a new PR by the time we get to the final 5k race. Today is the first of 8 workouts that have been specially designed to improve your speed and endurance - the two elements needed to get you across that finish line faster. We call this one 'Alternating Hill Repeats'. The point of this workout is to introduce you into interval training without having to run too fast. We are going to let the hills do the job of increasing your heart rate and making those lungs burn. We start this session out with a progressive warm-up and then we'll dive straight into the thick of it with 3 sets of alternating 1-minute steep hills followed by a 2-minute hill at a slightly lower incline. We will balance out these two efforts by changing up the running speeds from slower to faster. All in all, this is a great first session to kick off the season and get you back into the running groove. Enjoy.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 1011 m

Z2: 205 m

Z3: 104 m

Z4: 600 m

Z5: 180 m

Z6: 0 m

48%
10%
5%
29%
9%
0%

Hi, it's Coach Terrence Mahon and I want to welcome you to the second workout in our 2021 ZA Run Series. This one is called 'The Oregon'. It is modelled after the legendary workouts done by all the great runners who have come out of the University of Oregon's running program. It starts off with a fast 3-minute interval to spike your heart rate and then follows that up with a series of hill repeats to work on your cardio strength. Once you are finished with those, we will then drop back down to do a final cutdown of progressively faster 2 minute intervals to put the icing on the cake. This interval session is guaranteed to deliver you a great workout and will send you down the path to a faster 5k in no time.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 34m 30s

Zone distribution

Z1: 366 m

Z2: 790 m

Z3: 254 m

Z4: 480 m

Z5: 180 m

Z6: 0 m

18%
38%
12%
23%
9%
0%

Hi, it's Coach Terrence Mahon again. Great to see you back online and ready to get after our third workout in the Academy. I hope you enjoyed the first two workouts and are excited to try this next one. We call it the 'Tempo Sandwich.' This interval session starts out with a few short intervals at 5k race pace with short recovery to ramp up the heart rate. The workout then switches gears and jumps into a sustained 7.5-minute tempo run with a slight increase in pace every 2.5 minutes. Then it finishes off with a final block of intervals at faster than 5k race pace. The purpose of this workout is to model the way that a 5k race is typically run. We usually get out hard and run faster than the race pace in the beginning before settling in and running steady for the middle and then finally cranking it back up and finishing fast once the end is in sight. The only difference here is that we keep the tempo portion in the middle slower than race pace so that we can build up our aerobic fitness. Once you get strong enough at doing sessions like this one, then running the entire session at race pace becomes a lot easier. This session sets the stage for the faster running that comes later on. I hope you like it.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 34m 30s

Zone distribution

Z1: 891 m

Z2: 205 m

Z3: 254 m

Z4: 600 m

Z5: 120 m

Z6: 0 m

43%
10%
12%
29%
6%
0%

Hi fellow Zwifter. Welcome back to Zwift Academy Run 2021. This is coach Terrence Mahon with you here today. We are onto the fourth interval workout in our 5k series. I hope you have enjoyed the program so far and are excited to get going on this one today. This workout is called the 'Cutdown Ladder.' Ladder workouts are a classic staple for runners around the world. This one starts out with an aerobic tempo effort before moving into faster intervals. Each one we do will get faster than the previous one. Our goal is to see if we can finish the last fast rep at 1 mile race pace. Be smart and keep the paces well within yourself at the outset so that you have the energy to kick it in at the end. Are you ready? Let's get started.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 1024 m

Z2: 231 m

Z3: 125 m

Z4: 360 m

Z5: 360 m

Z6: 0 m

49%
11%
6%
17%
17%
0%

Welcome back to Zwift. It's great to have you here for our fifth workout in the 2021 Zwift Academy Run Series. This is Coach Terrence Mahon and I am going to guide you through this session. The workout we have for you today is called '5k Intensive Intervals.' I think the title says it all. Today is all about mastering your 5k goal race pace. We are going to do this with 2 sets of shorter and faster intervals. Each set consists of a 3-minute interval, followed by a 2-minute interval and finally a 1-minute interval. The pace picks up with each successive run and is followed by a 2-minute recovery phase before we start back up again. This one is spicy right from the start so make sure that you have gotten in a good warm up before we start. There is nothing better than this one to get you 5k fit!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 25m

Zone distribution

Z1: 486 m

Z2: 430 m

Z3: 104 m

Z4: 240 m

Z5: 240 m

Z6: 0 m

32%
29%
7%
16%
16%
0%

Hello, this is Coach Terrence Mahon with the 2021 ZA Run Program. It is great to have you online for our sixth workout in the series. This interval session is the first of our 'over/under' workouts that we have lined up for this year. Today's program will have you running intervals that are just above and just below your 5k race pace. The purpose behind them is to give you both the specific endurance and specific speed work that you need to make that 5k race pace stick. This is another high intensity workout where all of your fast running will be above your lactate threshold speed. Be sure to come into this one well rested and ready to give it your all.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 30m

Zone distribution

Z1: 621 m

Z2: 175 m

Z3: 104 m

Z4: 900 m

Z5: 0 m

Z6: 0 m

35%
10%
6%
50%
0%
0%

Welcome back to Zwift and the 2021 ZA Run Series. This is Coach Terrence Mahon and I am here to guide you through our seventh interval workout in the series. This is the ultimate workout in the program and it is definitely one of my favorites. This session adds a twist to the classic lactate threshold interval workout. It is designed to help improve your threshold speed faster than ever by spiking it with a VO2 surge in the middle. The workout consists of 3 x 5-minute intervals with the middle 1-minute of each interval run at a faster pace (just over 5k goal pace). You will get a 2-minute recovery period following each fast rep. By adding in this surge in the middle we will spike your heart rate and lactate levels and then challenge you to drop them back down over the final 2-minutes of the interval. Learning how to switch paces with intervals is a great skill to master and it will help to make you an even more versatile runner. Enjoy!

✓ Available in Zwift View workout More workouts like this