10min from 50 to 65 % of 5k pace
1min 30sec @ 50 % of 5k pace
4x 20sec @ 98 % of 5k pace,50 % of 5k pace
1min 30sec @ 50 % of 5k pace
30sec @ 110 % of 5k pace
30sec @ 105 % of 5k pace
2min from 100 to 93 % of 5k pace
4x 3min @ 90 % of 5k pace,85 % of 5k pace
2min from 93 to 100 % of 5k pace
30sec @ 105 % of 5k pace
30sec @ 110 % of 5k pace
4min from 60 to 50 % of 5k pace
10min from <span
data-value="50">50</span> to <span
data-value="65">65</span>% of 5k pace 1min 30sec @ <span
data-value="50">50</span>% of 5k pace 4x 20sec @ <span
data-value="98">98</span>% of 5k pace,<br
/>40sec @ <span
data-value="50">50</span>% of 5k pace 1min 30sec @ <span
data-value="50">50</span>% of 5k pace 30sec @ <span
data-value="110">110</span>% of 5k pace 30sec @ <span
data-value="105">105</span>% of 5k pace 2min from <span
data-value="100">100</span> to <span
data-value="93">93</span>% of 5k pace 4x 3min @ <span
data-value="90">90</span>% of 5k pace,<br
/>4min @ <span
data-value="85">85</span>% of 5k pace 2min from <span
data-value="93">93</span> to <span
data-value="100">100</span>% of 5k pace 30sec @ <span
data-value="105">105</span>% of 5k pace 30sec @ <span
data-value="110">110</span>% of 5k pace 4min from <span
data-value="60">60</span> to <span
data-value="50">50</span>% of 5k pace Zone distribution Z1: 14m
Z2: 6m
Z3: 16m
Z4: 17m
Z5: 2m
Z6: -
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.
No longer available in Zwift*
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