Recovery
25 min Recovery Jog
20 min very easy
Running
Structured Running Workouts
This running library collects structured sessions for the whole training year, from easy aerobic runs and long runs to tempo, threshold, VO2max and track work, race pace sessions and fitness tests. Each workout has a clear warm-up, main set and cool-down, with every step written out so you can run it exactly as planned.
Targets are relative to your own fitness. Pace targets are based on your threshold pace, heart rate targets on your maximum heart rate and power targets on your running threshold power. Enter your values once and the step tables show your personal paces, heart rates and power ranges.
Filter by category, level, training phase and race goal to find a session that fits your week. Many workouts work on a treadmill as well as on the road or track and are marked accordingly. Download any workout as a FIT file for your watch, or collect several into a plan and sync them to your device.
Categories
Workouts
219 workouts
Easy
Easy 30 min Run
25 min easy
Long Run
First Long Run 60 min With Walk and Drink Breaks
3 × (15 min easy, 1 min jog)
Progression
Progression Run in Thirds 45 min
15 min easy, 15 min at tempo
Fartlek
Beginner Fartlek 4 x 1 min
4 × (1 min at 10k pace, 2 min jog)
Hills
Beginner Hill Repeats 6 x 45 s
6 × (45 s at threshold, 105 s jog)
Tempo
15 min Continuous Tempo Run
15 min at tempo
Threshold
4 x 5 min Threshold Intervals
4 × (5 min at threshold, 2 min jog)
VO2max
Billat 30-30 Intervals
4 × (20 s warm-up, 1 min jog), 16 × (30 s at 3k pace, 30 s jog)
Speed
Easy Run with 6 Strides
6 × (20 s at 800 m pace, 1 min jog)
Pyramid
Pyramid 1-2-3-2-1 min
1 min at 5k pace, 1 min jog, 2 min at 10k pace, 2 min jog, 3 min at threshold, 3 min jog, 2 min at 10k pace, 2 min jog, 1 min at 5k pace
Race Pace
10 x 400 m at 5k Race Pace
4 × (20 s warm-up, 1 min jog), 10 × (400 m at 5k pace, 200 m jog)
Tests
Cooper Test 12 min Run
3 × (15 s very hard, 45 s jog), 2 min jog, 12 min at 3k pace
Recovery
30 min Recovery Run With Heart Rate Cap
25 min very easy
Easy
Run Walk Intervals 10 x 1 min Run, 1 min Walk
10 × (1 min easy, 1 min jog)
Long Run
Run Walk Long Run 75 min
10 × (6 min easy, 1 min jog)
Progression
Each Kilometer Faster 8 km Progression
2 × 1000 m easy, 1000 m at tempo, 2 × 1000 m at marathon pace, 1000 m at half marathon pace, 1000 m at threshold
Fartlek
Beginner Fartlek 8 x 30 s Pick-Ups
8 × (30 s at VO2max, 90 s jog)
Hills
Hill Sprints 8 x 10 s
8 × (10 s sprint, 2 min jog)
Tempo
20 min Tempo Run
20 min at tempo
Threshold
Cruise Intervals 3 x 1600 m
3 × (1600 m at threshold, 1 min jog)
VO2max
Norwegian 4x4 Intervals
4 × (4 min at VO2max, 3 min jog)
Speed
Running Drills and Strides
2 × (30 s very easy, 30 s jog, 30 s very easy, 30 s jog, 30 s very easy, 30 s jog, 30 s very easy, 30 s jog), 6 × (80 m at 800 m pace, 80 m jog)
Pyramid
Pyramid 1-2-3-4-3-2-1 min
1 min at 3k pace, 1 min jog, 2 min at 5k pace, 90 s jog, 3 min at 10k pace, 2 min jog, 4 min at 10k pace, 2 min jog, 3 min at 10k pace, 2 min jog, 2 min at 5k pace, 90 s jog, 1 min at 3k pace