Zurich Diamond League - A Runner's Weekend - kofuzi

Intro: This is a quick summary of Zurich Diamond League - A Runner’s Weekend from kofuzi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The vlog showcases a mix of easy group runs (6 km and 4 mi) and a longer 20‑mile endurance run around Lake Zurich.
• Goal pace for the long run is about 8 min / mile (≈ 5 min / km).
• Hydration is highlighted – carry water early, plan refill points, and avoid “tummy aches.”
• The author uses the scenic lake loop for a 5‑mile out‑and‑back run, then a 4‑mile group run to start the day.

Workout Example:

• Warm‑up: 5‑minute easy jog.
• Lake Loop – 5 mi (8 min / mi): Run the lake path out, turn around at 2.5 mi, and head back. Keep a steady 8 min / mile effort; if it feels easy, aim for 7:55 / mi.
• Easy Group Run – 6 km (≈ 3.7 mi) at conversational pace (≈ 9–10 min / mi).
• Long Run – 20 mi (32 km) at 8 min / mile (or 5 min / km). Start easy, settle into target pace, and take short 30‑second pickups every 2 mi for a mental boost.
• Hydration tip: Carry a handheld bottle for the first 10 mi, then locate a water fountain or a nearby café for refills around mile 12‑16.

Closing Note: Grab your shoes, map out the lake loop, and try the 5‑mile 8 min / mile run today – then customize the distance and pace in the Pacing app to fit your own goals. Have fun and keep exploring new routes!

References

• Zurich Diamond League - A Runner’s Weekend - YouTube (YouTube Video)

Workout - Zurich 5-Mile Steady

• 10min @ 9'45''/mi
• 0.0mi @ 8'00''/mi
• 10min @ 9'45''/mi

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