Fast middle block quality

Simple Strava-style workout

Time~36m

Distance7.0 km

DifficultyHard

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): threshold 5:03–5:15 · 1K reps 4:40–4:50 · 400s 4:22–4:35 /km — trust these over the printed bands.

Ground you knowwithin reach of 7.0 km

7.1 km · hilly, 18 m/km

steepest descent −34 m in km 2 · run once · best 6:09/km

7.1 km · hilly, 17 m/km

steepest descent −28 m in km 6 · run once · best 5:42/km

7.2 km · hilly, 17 m/km

steepest descent −10 m in km 2 · run once · best 6:52/km

6.5 km · flat, 6 m/km

steepest descent −6 m in km 5 · run once · best 5:45/km

Instructions

Warm-up

11 km easy6:10–6:45 /km

Work

25 km controlled fast4:38–4:45 /km

Cooldown

31 km easy6:15–6:50 /km