Zurich 5-Mile Steady

Workout - Zurich 5-Mile Steady

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

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Intro: kofuzi’s Zurich Diamond League - A Runner’s Weekend is worth watching – here’s what the vlog covers so you can test these workouts yourself. Watch the full video for additional context and tips.

Key Points:

• The workout plan alternates between easier group runs (6 km and 4 mi) and a substantial 20-mile endurance effort on the Lake Zurich loop.
• The long run targets 8 minutes per mile (roughly 5 minutes per kilometer).
• Staying hydrated matters; bring water at the start, know where to refill, and skip the 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): Head out on the lake path, reach 2.5 mi, and return. Lock in 8 min / mile; if comfortable, drop to 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). Begin relaxed, find your 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: Lace up, plot your lake loop, and run the 5-mile 8 min / mile route today – then adjust distance and pace in the Pacing app to match your current fitness. Enjoy the journey and discover new paths!

References

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