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 More workouts like this

  • 1. Alternating Hill Repeats

    1.5 km | 23 SP

  • 2. The Oregon

    2.1 km | 39 SP

  • 3. Tempo Sandwich

    2.1 km | 39 SP

  • 4. Cutdown Ladder

    2.1 km | 38 SP

  • 5. 5k Intensive Intervals

    2.1 km | 41 SP

  • 6. 5k Specific Over/Unders

    1.5 km | 29 SP

  • 7. Threshold Intervals w/ VO2 Spike

    1.8 km | 34 SP

Similar workouts

  • The 30/40 Remixed #2

    1.5 km | 31 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • The 30/40 Remixed #3

    1.8 km | 39 SP

  • 2. The Oregon

    2.1 km | 39 SP

  • 4. Speed Booster

    1.4 km | 27 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP

  • 4. Speed Booster

    2.4 km | 45 SP

  • 2. The Oregon

    3 km | 52 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

  • 4. Cutdown Ladder

    3.6 km | 66 SP

  • Lofty

    2.3 km | 57 SP

  • 3. Tempo Sandwich

    2.1 km | 39 SP