Zwift Academy is an 8-week run program featuring eight unique workouts plus a 5k Baseline and Finish Line run. These events were designed to provide the tools to get after your training goals, whatever they may be. For a detailed program overview, see https://www.zwift.com/academy/zarunOpens a new window.


W05: 5K INTENSIVE INTERVALS LONG
Duration: 55 minutes
Master your 5k goal race pace with multiple sets of short, fast intervals.

Each rep consists of a 3-minute interval, followed by a 2-minute interval and finally a 1-minute interval. The pace picks up with each successive interval and is followed by a 2-minute recovery phase before starting up again.

Make sure you’ve gotten a good warm up before we start—this one is spicy!


W05: 5K INTENSIVE INTERVALS SHORT
Duration: 35 minutes
Master your 5k goal race pace with multiple sets of short, fast intervals.

Each rep consists of a 3-minute interval, followed by a 2-minute interval and finally a 1-minute interval. The pace picks up with each successive interval and is followed by a 2-minute recovery phase before starting up again.

Make sure you’ve gotten a good warm up before we start—this one is spicy!


Coach’s Tip: Zwift Academy Run was developed with structure in mind. For best results, complete the workouts in order.

This training program was designed by coach Terrance Mahon. His coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.

For many runners, the main goal in finishing the Run Academy is to be selected to join the ZA Run team. Are you up for it? To be eligible for team selection, you must complete all eight workouts and the Baseline and Finish Line run events.

*Baseline and Finish Line run events require a heart rate monitor and cadence sensor to be considered. Everything you need to know about being selected for the 2022 ZA Run Team can be found here: https://www.zwift.com/academy-zarun-run-pro-contender-requirementsOpens a new window