Zurich 5-Mile Steady

Workout - Zurich 5-Mile Steady

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/zurich-5mile-steady-bacd8da4

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: kofuzi’s Zurich Diamond League - A Runner’s Weekend is worth watching. Below is what the vlog covers so you can test these workouts yourself.

Key points:

• The plan alternates easier group runs (6 km and 4 mi) with a 20-mile endurance effort on the Lake Zurich loop.
• The long run targets 8 minutes per mile (around 5 min/km).
• Hydration matters: bring water at the start, know where to refill, and avoid stomach issues.
• A 5-mile out-and-back lake route precedes a 4-mile group run to open the day.

Workout example:

• Warm-up: 5-minute easy jog.
• Lake loop, 5 mi (8 min/mi): out on the lake path, reach 2.5 mi, and return. Hold 8 min/mile; if comfortable, drop to 7:55/mi.
• Easy group run, 6 km (around 3.7 mi) conversational (around 9-10 min/mi).
• Long run, 20 mi (32 km) at 8 min/mile (or 5 min/km). Start relaxed, settle into target pace, and throw in 30-second surges every 2 mi for a mental reset.
• Hydration tip: pack a handheld bottle for miles 1-10, then scout a water fountain or café around miles 12-16 for refills.

Closing note: Plan your lake loop and run the 5-mile 8 min/mile route today. Adjust distance and pace in the Pacing app to your current fitness.

References

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