10min from 50 to 65% of 5k pace1min @ 50% of 5k pace4x 30sec @ 95% of 5k pace,
45sec @ 50% of 5k pace
1min @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 93% of 5k pace30sec @ 96% of 5k pace1min 30sec @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 96% of 5k pace30sec @ 100% of 5k pace1min 30sec @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 100% of 5k pace30sec @ 105% of 5k pace1min 30sec @ 50% of 5k pace3min @ 90% of 5k pace1min 30sec @ 100% of 5k pace30sec @ 110% of 5k pace3min 30sec from 60 to 50% of 5k pace
Workout overview

Duration: 45m

Zone distribution

Z1: 17m

Z2: 6m

Z3: -

Z4: 21m

Z5: 1m

Z6: -

38%
13%
0%
47%
2%
0%

Here's a new twist on a classic LT interval workout. Each 5 minute rep starts out at LT (Lactate Threshold) pace for the first 3 minutes and then you bump it up twice over the last 2 minutes with a final 30 second 'kick' to close it out. In running, a 'kick' is when you finish a race fast by sprinting to the finish line, it's also sometimes referred to as a 'finishing kick'. Each successive rep challenges you to bring the heat a bit faster than the previous one. Finish all four and you will be well on your way to honing that final sprint to the finish line.

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