Tuesday, March 20th
12:00AM GMT
Monday Run Club
EVENT DESCRIPTION
MONDAY RUN CLUB
Group A 9.5K, Group B 8.0K, Group C 6.5K, Group D 5.2K
Start your running week with a group run hosted by members of the Zwift Runners Facebook group. The idea of these runs is to stay together and share the collective experience just like a group club run in real life. Please choose the best group for the effort level you want to run at.
This weeks run will again contain a few surprises except you will be able to suggest them! After a short progressive warm up each group will run at a steady pace but the run leader will invite fellow group members to call out some short sprints and hill reps to literally keep you on your toes. Think of it as a virtual fartlek.
We hope to have leaders for each group to text instructions and encouragement as we go but please make a note of the general pace plan just in case. If there is no leader feel free to call out sprints to your fellow group members. Note that each run finishes with a slower warm down section to encourage chat when it is easier to type. Please be sure to do this to actually complete the whole run.
We hope to have a live stream of the 1930 GMT event on the Zwift Run Facebook page https://www.facebook.com/GoZwiftRunOpens a new window so if you can’t run in this one you can watch us and join in with the chat instead.
DISCORD
Optionally we will have the Zwift Runners Discord server open. The link is https://discord.gg/HvSTwXEOpens a new window Check the text channel messages just before the run starts to see what voice channels we will be using.
GROUP A
Group A will run 9.5K in total. We will start at 11.5 kph (7.1 mph) and increase the pace to 12.0 kph (7.5) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 9K (5.6M). We will then carry on for an additional 500 metres at an easy 10.0 kph (6.2) for a warm down.
GROUP B
Group B will run 8.0K in total. We will start at 10.5 kph (6.5 mph) and increase the pace to 11.0 kph (6.8) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 7.5K (4.65M). After the fartlek, we will then carry on for an additional 500 metres at an easy 9.0 kph (5.6) for a warm down.
GROUP C
Group C will run 6.5K in total. We will start at 9.0 kph (5.6 mph) and increase the pace to 9.5 kph (5.9) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 6K (3.75M). We will then carry on for an additional 400 metres at an easy 8.0 kph (5.0) for a warm down.
GROUP D
Group D will run 5.2K in total. We will start at 7.5 kph (4.7 mph) and increase the pace to 8.0 kph (5.0) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 5K (3.1M). We will then carry on for an additional 200 metres at a walk/jog 6.0 kph (3.7) for a warm down.
If you have any questions about this event or want to find out more about Zwift Running in general then please visit the Zwift Runners Facebook group or zwift.com/run #gozwiftrun
#pbt
Group A 9.5K, Group B 8.0K, Group C 6.5K, Group D 5.2K
Start your running week with a group run hosted by members of the Zwift Runners Facebook group. The idea of these runs is to stay together and share the collective experience just like a group club run in real life. Please choose the best group for the effort level you want to run at.
This weeks run will again contain a few surprises except you will be able to suggest them! After a short progressive warm up each group will run at a steady pace but the run leader will invite fellow group members to call out some short sprints and hill reps to literally keep you on your toes. Think of it as a virtual fartlek.
We hope to have leaders for each group to text instructions and encouragement as we go but please make a note of the general pace plan just in case. If there is no leader feel free to call out sprints to your fellow group members. Note that each run finishes with a slower warm down section to encourage chat when it is easier to type. Please be sure to do this to actually complete the whole run.
We hope to have a live stream of the 1930 GMT event on the Zwift Run Facebook page https://www.facebook.com/GoZwiftRunOpens a new window so if you can’t run in this one you can watch us and join in with the chat instead.
DISCORD
Optionally we will have the Zwift Runners Discord server open. The link is https://discord.gg/HvSTwXEOpens a new window Check the text channel messages just before the run starts to see what voice channels we will be using.
GROUP A
Group A will run 9.5K in total. We will start at 11.5 kph (7.1 mph) and increase the pace to 12.0 kph (7.5) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 9K (5.6M). We will then carry on for an additional 500 metres at an easy 10.0 kph (6.2) for a warm down.
GROUP B
Group B will run 8.0K in total. We will start at 10.5 kph (6.5 mph) and increase the pace to 11.0 kph (6.8) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 7.5K (4.65M). After the fartlek, we will then carry on for an additional 500 metres at an easy 9.0 kph (5.6) for a warm down.
GROUP C
Group C will run 6.5K in total. We will start at 9.0 kph (5.6 mph) and increase the pace to 9.5 kph (5.9) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 6K (3.75M). We will then carry on for an additional 400 metres at an easy 8.0 kph (5.0) for a warm down.
GROUP D
Group D will run 5.2K in total. We will start at 7.5 kph (4.7 mph) and increase the pace to 8.0 kph (5.0) at 1K (0.6M) which will be the baseline pace for the fartlek which will start at 2K (1.2M) and finish at 5K (3.1M). We will then carry on for an additional 200 metres at a walk/jog 6.0 kph (3.7) for a warm down.
If you have any questions about this event or want to find out more about Zwift Running in general then please visit the Zwift Runners Facebook group or zwift.com/run #gozwiftrun
#pbt
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.