WORKOUT WEDNESDAY INTERVALS

Join the Zwift Runners for a group run workout that will be of benefit to all distance runners.

This week we will be doing a tempo run of 30 minutes at approximately your half marathon race pace. To make use of the automated pace bots we won’t have a warm up within the run itself this week. Please do a regular Zwift run first and/or use the virtual treadmill on the start gate for that. Each group will however finish with a warm down as usual.

We hope to have leaders for each group to text instructions and encouragement as we go but please make a note of the plan just in case. Note that each run finishes with a slower warm down section to encourage chat when it is easier to type. Please be sure to do this to actually complete the whole run.

Please note this is not a race but practice at running at a fairly challenging constant tempo for a set period just like you would (or should !) at the start of race. Runners are welcome to speed up once the group run has completed.

GROUP A

7.9K

Tempo: 30 mins @ 14.5 kph (9.0 mph) 4:08 min/km (6:40 min/mile)
Warm down: 4 mins @ 10.0 kph (6.2)


GROUP B

6.9K

Tempo: 30 mins @ 12.5 kph (7.8 mph) 4:48 min/km (7:43 min/mile)
Warm down: 4 mins @ 10.0 kph (6.2)


GROUP C

5.8K

Tempo: 30 mins @ 10.5 kph (6.5 mph) 5:43 min/km (9:12 min/mile)
Warm down: 4 mins @ 8.0 kph (5.0)


GROUP D

4.9K

Tempo: 30 mins @ 9.0 kph (5.6 mph) 6:40 min/km (10:44 min/mile)
Warm down: 4 mins @ 6.0 kph (3.7)

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