Friday, November 19
2:00 AM UTC
Workout #8 - Intensive Intervals w Pace Changes
Group Workout
DESCRIPTION DE L'ÉVÉNEMENT
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.
WO8: INTENSIVE INTERVALS LONG
Duration: 50 minutes
This is the final workout of the series!
We’ll be running 5x 3-minute intervals with a 2-minute recovery between reps. We will vary paces throughout the workout in order to replicate how to run a championship level 5k.
The first interval will be hard right from the start and you will gradually settle into a pace. Interval 2 will be steady at 5k race pace. The third interval will include a hard surge to wake the legs back up. The fourth interval will be run at a steady pace to conserve energy before the final segment. The fifth and final interval will bring it home by starting just slower than 5k pace before notching it down with a finishing kick.
This workout delivers everything you need to be successful in the 5k and it will teach you how to manage every kind of race scenario. Once you finish this session, you will have mastered everything you need to have a great 5k race.
WO8: INTENSIVE INTERVALS SHORT
Duration: 25 minutes
This is the final workout of the series!
We’ll be running 3x 3-minute intervals with a 2-minute recovery between reps. We will vary paces throughout the workout in order to replicate how to run a championship level 5k.
The first interval will be hard right from the start and you will gradually settle into a pace. Interval 2 will be steady at 5k race pace. The third interval will include a hard surge to wake the legs back up.
This workout delivers everything you need to be successful in the 5k and it will teach you how to manage every kind of race scenario. Once you finish this session, you will have mastered everything you need to have a great 5k race.
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
WO8: INTENSIVE INTERVALS LONG
Duration: 50 minutes
This is the final workout of the series!
We’ll be running 5x 3-minute intervals with a 2-minute recovery between reps. We will vary paces throughout the workout in order to replicate how to run a championship level 5k.
The first interval will be hard right from the start and you will gradually settle into a pace. Interval 2 will be steady at 5k race pace. The third interval will include a hard surge to wake the legs back up. The fourth interval will be run at a steady pace to conserve energy before the final segment. The fifth and final interval will bring it home by starting just slower than 5k pace before notching it down with a finishing kick.
This workout delivers everything you need to be successful in the 5k and it will teach you how to manage every kind of race scenario. Once you finish this session, you will have mastered everything you need to have a great 5k race.
WO8: INTENSIVE INTERVALS SHORT
Duration: 25 minutes
This is the final workout of the series!
We’ll be running 3x 3-minute intervals with a 2-minute recovery between reps. We will vary paces throughout the workout in order to replicate how to run a championship level 5k.
The first interval will be hard right from the start and you will gradually settle into a pace. Interval 2 will be steady at 5k race pace. The third interval will include a hard surge to wake the legs back up.
This workout delivers everything you need to be successful in the 5k and it will teach you how to manage every kind of race scenario. Once you finish this session, you will have mastered everything you need to have a great 5k race.
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
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.