Join the Zwift Runners for a group run workout to help your marathon training but will also be of benefit to all distance runners. After a warm up we will run under your approximate marathon pace for 3 mins and then over it for 3 mins and repeat a number of times. We hope to have a leader for each group for you to follow so pick your group and try and meet your target.

Group A

Warm Up: 5 mins @ 11.0 kph (6.8 mph), 5 mins @ 12.0 kph (7.5)
Session: 6 sets of 3 mins @ 13.0 kph (8.1), 3 mins @ 15.0 kph (9.3)
Warm down: 6 mins @ 10.0 kph (6.2)

Total distance 11.3K

Group B

Warm Up: 5 mins @ 9.5 kph (5.9 mph), 5 mins @ 10.0 kph (6.2)
Session: 6 sets of 3 mins @ 11.0 kph (6.8), 3 mins @ 13.0 kph (8.1)
Warm down: 6 mins @ 9.0 kph (5.6)

Total distance 9.7K

Group C

Warm Up: 3 mins @ 8.5 kph (5.3 mph), 3 mins @ 9.0 kph (5.6)
Session: 4 sets of 3 mins @ 9.5 kph (5.9), 3 mins @ 11.0 kph (6.8)
Warm down: 3 mins @ 8.0 kph (5.0)

Total distance: 5.4K

Group D

Warm Up: 3 mins @ 7.0 kph (4.3 mph), 3 mins @ 7.5 kph (4.7)
Session: 4 sets of 3 mins @ 8.0 kph (5.0), 3 mins @ 9.0 kph (5.6)
Warm down: 3 mins @ 7.0 kph (4.3)

Total distance: 4.5K