Tempo sandwich quality

Continuous rhythm

Time~28m

Distance5.0 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 5.0 km

5.0 km · rolling, 10 m/km

steepest descent −7 m in km 5 · run once · best 4:48/km

5.1 km · rolling, 11 m/km

steepest descent −21 m in km 3 · run once · best 5:20/km

5.1 km · hilly, 17 m/km

steepest descent −26 m in km 5 · run 2× · best 5:44/km

5.2 km · steep, 28 m/km

steepest descent −27 m in km 5 · run once · best 5:51/km

Instructions

Warm-up

11 km easy6:10–6:45 /km

Work

23 km tempo4:45–4:55 /km

Cooldown

31 km easy6:15–6:50 /km