3x 30sec @ 107% of 5k pace, 30sec @ 85% of 5k pace
2min @ 50% of 5k pace
3min @ 100% of 5k pace
2min @ 50% of 5k pace
3x 30sec @ 107% of 5k pace, 30sec @ 85% of 5k pace
2min @ 50% of 5k pace
3min @ 100% of 5k pace
2min @ 50% of 5k pace
3x 30sec @ 107% of 5k pace, 30sec @ 85% of 5k pace
4min 15sec from 60 to 50% of 5k pace
Workout overview
Duration: 44m 45s
Zone distribution
Z1: 21m
Z2: 4m
Z3: 5m
Z4: 11m
Z5: 5m
Z6: -
47%
8%
10%
25%
10%
0%
If you fail to plan then you plan to fail. Not on our watch! So if you are ready to improve your 5k time and be prepared for whatever comes your way then this is the session for you. This workout calls for 6 reps of 3 minutes in duration. Reps 1, 3 andamp; 5 are done at goal race pace. Reps 2, 4 andamp; 6 are done with pace alterations every 30 seconds both above and below your 5k speed. The combination of these paces will prepare you with everything you need for race day. Get this one done and your competition won't ever see what's coming.