Wednesday, May 23rd
DESCRIPTION DE L'ÉVÉNEMENT
Join the Zwift Runners for a group run workout that will be of benefit to all distance runners.
This week we will doing a short and sharp session of 10 x 1 minutes with 1 minute recovery. The interval pace should be about what you can currently run for one mile all out. We will precede the intervals with a progressive warm up for 10 minutes then one stride and finish with a short warm down.
We will be running the event in four time slots (so this and three others) but A and B runners should join the A group and C and D runners the C group. Each group will run the warm up together but do the intervals at a different pace. The duration of the workout will be about 36 minutes in total for everybody.
Group A/B 7.5K
Warm Up: 5 mins @ 11.5 kph (7.1 mph), 5 mins @ 12.0 kph (7.5)
Suggested Interval Pace: A group 18.0 kph (11.2 mph), B group 16.0 kph (9.9)
Stride: 30 secs @ Interval Pace, 90 secs recovery 9.0 kph (5.6)
Intervals: 10 x 1 min @ Interval Pace, 1 min recovery 9.0 kph (5.6)
Warm down: continue at own pace after last interval until the finish banner
Group C/D 6.0K
Warm Up: 5 mins @ 9.0 kph (5.6), 5 mins @ 9.5 kph (5.9 mph),
Suggested Interval Pace: C group 14.0 kph (8.7 mph), D group 12.0 kph (7.5)
Stride: 30 secs @ Interval Pace, 90 secs recovery @ 8.0 kph (5.3)
Intervals: 10 x 1 min @ Interval Pace, 1 min recovery @ 8.0 kph (5.0)
Warm down: continue at own pace after last interval until the finish banner
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
This week we will doing a short and sharp session of 10 x 1 minutes with 1 minute recovery. The interval pace should be about what you can currently run for one mile all out. We will precede the intervals with a progressive warm up for 10 minutes then one stride and finish with a short warm down.
We will be running the event in four time slots (so this and three others) but A and B runners should join the A group and C and D runners the C group. Each group will run the warm up together but do the intervals at a different pace. The duration of the workout will be about 36 minutes in total for everybody.
Group A/B 7.5K
Warm Up: 5 mins @ 11.5 kph (7.1 mph), 5 mins @ 12.0 kph (7.5)
Suggested Interval Pace: A group 18.0 kph (11.2 mph), B group 16.0 kph (9.9)
Stride: 30 secs @ Interval Pace, 90 secs recovery 9.0 kph (5.6)
Intervals: 10 x 1 min @ Interval Pace, 1 min recovery 9.0 kph (5.6)
Warm down: continue at own pace after last interval until the finish banner
Group C/D 6.0K
Warm Up: 5 mins @ 9.0 kph (5.6), 5 mins @ 9.5 kph (5.9 mph),
Suggested Interval Pace: C group 14.0 kph (8.7 mph), D group 12.0 kph (7.5)
Stride: 30 secs @ Interval Pace, 90 secs recovery @ 8.0 kph (5.3)
Intervals: 10 x 1 min @ Interval Pace, 1 min recovery @ 8.0 kph (5.0)
Warm down: continue at own pace after last interval until the finish banner
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
Se lancer dans les compétitions avec score de course
Tu dois terminer quelques sorties vélo avant de pouvoir participer à ta première compétition avec score de course. Lorsque nous aurons plus de données, nous serons en mesure de te recommander le groupe qui te correspondra le mieux pour te mesurer aux autres.