Target race distance (e.g. 10K) run at race pace, split into 3 equal segments with 3-4 minutes jog recovery between each segment. Allows practicing specific pace over the full distance with less stress than a time trial.
3 × 3300m/3'
Total 1h21 · No zone 5min
The specificity principle (SAID - Specific Adaptation to Imposed Demands) dictates that the most effective training reproduces the metabolic, biomechanical, and psychological demands of the target event. Race-pace sessions develop pace automation (pacing), perceived effort calibration, and metabolic adaptations specific to the competition's duration and intensity.
For half-marathon and 10K, Z4 reproduces race intensity. Tempo sessions and long intervals at target pace calibrate the metabolic system and perceived effort.