Start your running week with a progressive steady group run. The idea of these runs is to stay together and share the collective experience just like a group club run in real life. We hope to have leaders for each group to text instructions as we go. Please choose the best group for the effort level you want to run at. Note that each run finishes with a slower warm down section to encourage chat when it is easier to type. Please be sure to complete this to actually complete the whole run.

This week we will again be running them in three time slots (so this run and two others). We also now have 4 groups. The previous B group is now the A group which has allowed better continuity between the groups.

DISCORD

Optionally we will have the Zwift Runners Discord server open for the run. The link is https://discord.gg/HvSTwXEOpens a new window Check the text channel messages just before the run starts to see what voice channels we will be using.

GROUP A

Group A will run 10.5K in total. We will start at 11.8 kph (7.3 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 13.6 kph (8.7 mph). We will then carry on for an additional 500 metres at an easy 11.0 kph (6.8 mph) for a warm down and have some chat.

GROUP B

Group B will run 8.5K in total. We will start at 10.6 kph (6.6 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 12.0 kph (7.5 mph). We will then carry on for an additional 500 metres at an easy 10.0 kph (6.2 mph) for a warm down and have some chat.

GROUP C

Group C will run 7.5K in total. We will start at 9.4 kph (5.8 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 10.6 kph (6.6 mph). We will then carry on for an additional 500 metres at an easy 9.0 kph (5.6 mph) for a warm down and have some chat.

GROUP D

Group D will run 5.2K in total. We will start at 8.2 kph (5.1 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 9.0 kph (5.6 mph). We will then carry on for an additional 200 metres at walking pace (4.0 kph or 2.5 mph) for a warm down and have some chat.

If you have any questions about the runs or want to find out more about Zwift Running in general then please visit the Zwift Runners Facebook group or zwift.com/run

#pbt