Easier version
default
IntervalsRPE 5Hard★★★★☆
PROGRESSIVE DISTANCE BUILDER (LONG)
Building blocks: 400-600-800-1000-1200-1600m at same pace
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Mental challenge maintaining pace as distance increases
Workout Overview
Duration
1h 25m
Distance
19km
Intensity
5/10
Target Race
10K
Terrain
track
Difficulty
★★★★☆
Tags
progressive distanceconsistent pace
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 15
20% of workout
400m HM pace
Training ZoneSteady
Effort Level
6/10
Duration2m 5s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 2 of 15
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 15
3% of workout
600m HM pace
Training ZoneSteady
Effort Level
6/10
Duration3m 8s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 4 of 15
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 15
3% of workout
800m HM pace
Training ZoneSteady
Effort Level
6/10
Duration4m 10s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 6 of 15
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 15
3% of workout
1000m HM pace
Training ZoneSteady
Effort Level
6/10
Duration5m 13s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 8 of 15
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 15
3% of workout
1200m HM pace
Training ZoneSteady
Effort Level
6/10
Duration6m 15s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 10 of 15
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 15
3% of workout
1600m HM pace
Training ZoneSteady
Effort Level
6/10
Duration8m 20s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 12 of 15
11% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 13 of 15
3% of workout
2000m HM pace
Training ZoneSteady
Effort Level
6/10
Duration10m 25s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 14 of 15
14% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 15 of 15
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:16
Training Purpose
Mental challenge maintaining pace as distance increases
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Progressive Distance Builder
Building blocks: 400-600-800-1000-1200-1600m at same pace
Progressive Distance Builder
Repeat 1x: Building blocks: 400-600-800-1000-1200-1600m at same pace
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.