Start your running week with a progressive steady group run that is designed to wake up your legs for harder sessions later in the week. Please choose the best group for your normal steady pace. The idea of these runs is to stay together. We hope to have leaders for each group to text instructions as we go.

This week we will be running them in three time slots (so this run and two others). The group C and D runs are longer than last week after your feedback.

Group B will run 10.5K in total. We will start at 11.8 kph (7.3 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 13.6 kph (8.5 mph). We will then carry on for an additional 500 meters at an easy 10 kph (6.2 mph) for a warm down and have some chat. Faster group A runners are welcome to join for an easy run but the idea is to stay together.

Group C will run 7.5K in total. We will start at 9.8 kph (6.1 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 11.0 kph (6.8 mph). We will then carry on for an additional 500 meters at an easy 9 kph (5.6 mph) for a warm down and have some chat.

Group D will run 5.3K in total. We will start at 7.8 kph (4.8 mph) and increase the pace 0.2 kph (0.1 mph) every kilometer (0.6 miles) so that the final kilometer will be at 8.6 kph (5.3 mph). We will then carry on for an additional 300 meters at a comfortable 7.5 kph (4.7 mph) for a warm down and have some chat.

If you have any questions about the runs or want to find out more about Zwift Running in general then please visit the Zwift Runners Facebook group.