10min from 50 to 65% of 5k pace1min 30sec @ 50% of 5k pace4x 20sec @ 98% of 5k pace,
40sec @ 50% of 5k pace
1min 30sec @ 50% of 5k pace30sec @ 110% of 5k pace30sec @ 105% of 5k pace2min from 100 to 93% of 5k pace4x 3min @ 90% of 5k pace,
4min @ 85% of 5k pace
2min from 93 to 100% of 5k pace30sec @ 105% of 5k pace30sec @ 110% of 5k pace4min from 60 to 50% of 5k pace
Workout overview

Duration: 55m

Zone distribution

Z1: 14m

Z2: 6m

Z3: 16m

Z4: 17m

Z5: 2m

Z6: -

25%
11%
29%
32%
4%
0%

Tempo runs are the foundation for a great training program, but letandapos;s face it, after you have done a few of them they can get pretty boring. Not today. This workout will keep you going non-stop for a solid 30 minutes of pace work, but instead of keeping it steady you will mix it up from start to finish. Out fast, a mix of aerobic speeds in the middle and then a cut-down to close it all out. This will definitely not be another mindless run. Stay focused and work on changing up your turnover from start to finish. This one is a tempo run with a little panache.

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