Saturday, October 23
EVENT DESCRIPTION
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.
WO3: TEMPO SANDWICH LONG
Duration: 55 minutes
We’ll start with a few short intervals at 5k race pace, with a short recovery as we elevate our heart rate. Then we’ll jump into a sustained 15-minute tempo run.
Heads up: the pace will increase slightly every five minutes.
Take a few deep breaths before we finish with a final block of intervals at faster than 5k race pace effort.
This workout models a typical 5k race. The only difference is that we will keep the tempo portion in the middle slower than race pace in order to build up aerobic fitness.
WO3: TEMPO SANDWICH SHORT
Duration: 35 minutes
Let’s get started with a few short intervals at 5k race pace with a short recovery as we elevate our heart rate. Then we’ll jump into a sustained 7.5min tempo run.
Heads up: the pace will increase slightly every 2.5 minutes.
Take a few deep breaths before we finish with a final block of intervals at faster than 5k race pace effort.
This workout models a typical 5k race. The only difference is that we will keep the tempo portion in the middle slower than race pace in order to build up aerobic fitness.
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
WO3: TEMPO SANDWICH LONG
Duration: 55 minutes
We’ll start with a few short intervals at 5k race pace, with a short recovery as we elevate our heart rate. Then we’ll jump into a sustained 15-minute tempo run.
Heads up: the pace will increase slightly every five minutes.
Take a few deep breaths before we finish with a final block of intervals at faster than 5k race pace effort.
This workout models a typical 5k race. The only difference is that we will keep the tempo portion in the middle slower than race pace in order to build up aerobic fitness.
WO3: TEMPO SANDWICH SHORT
Duration: 35 minutes
Let’s get started with a few short intervals at 5k race pace with a short recovery as we elevate our heart rate. Then we’ll jump into a sustained 7.5min tempo run.
Heads up: the pace will increase slightly every 2.5 minutes.
Take a few deep breaths before we finish with a final block of intervals at faster than 5k race pace effort.
This workout models a typical 5k race. The only difference is that we will keep the tempo portion in the middle slower than race pace in order to build up aerobic fitness.
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
Longer Workout
5
15
55Min
Shorter Workout
5
15
34Min