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 More workouts like this

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