3x 30sec @ 107% of 5k pace, 30sec @ 85% of 5k pace
1min 30sec @ 50% of 5k pace
2min 30sec @ 100% of 5k pace
1min 30sec @ 50% of 5k pace
3x 30sec @ 110% of 5k pace, 30sec @ 85% of 5k pace
4min from 60 to 50% of 5k pace
Workout overview
Duration: 30m 30s
Zone distribution
Z1: 15m
Z2: 3m
Z3: 3m
Z4: 7m
Z5: 3m
Z6: -
48%
10%
10%
23%
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 4 reps of 2.5 minutes in duration. Reps 1 & 3 are done at goal race pace. Reps 2 & 4 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.