Structured Workout Library by Tredict
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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

219 workouts

Race Pace

5 x 1000 m at 5k Race Pace

4 × (20 s warm-up, 1 min jog), 5 × (1000 m at 5k pace, 2 min jog)

1 h 01 min Intermediate VO2max
Tests

5 km Time Trial

4 × (20 s very hard, 40 s jog), 2 min jog, 5 km at 5k pace

52 min Intermediate VO2max
Fartlek

Mona Fartlek 20 min

2 × (90 s at 10k pace, 90 s jog), 4 × (1 min at 5k pace, 1 min jog), 4 × (30 s at 3k pace, 30 s jog), 4 × (15 s at 1500 m pace, 15 s jog)

45 min Intermediate VO2max
Hills

Hill Repeats 8 x 60 s

8 × (1 min at VO2max, 2 min jog)

49 min Intermediate VO2max
Tempo

30 min Tempo Run

30 min at tempo

55 min Intermediate Tempo
VO2max

10-20-30 Intervals

5 × (30 s jog, 20 s at tempo, 10 s sprint), 2 min rest, 5 × (30 s jog, 20 s at tempo, 10 s sprint), 2 min rest, 5 × (30 s jog, 20 s at tempo, 10 s sprint)

44 min Beginner Tempo
Pyramid

Track Pyramid 400 to 1600 m

4 × (20 s warm-up, 1 min jog), 400 m at 5k pace, 90 s jog, 800 m at 5k pace, 90 s jog, 1200 m at 10k pace, 2 min jog, 1600 m at 10k pace, 2 min jog, 1200 m at 10k pace, 2 min jog, 800 m at 5k pace, 90 s jog, 400 m at 5k pace

1 h 13 min Advanced VO2max
Race Pace

3 x 2 km at 5k Race Pace

4 × (20 s warm-up, 1 min jog), 3 × (2000 m at 5k pace, 3 min jog)

1 h 10 min Advanced VO2max
Tests

30 min Threshold Test

3 × (20 s very hard, 40 s jog), 2 min jog, 10 min at threshold, 20 min at threshold

1 h Intermediate Threshold
Fartlek

Double Mona Fartlek

2 × (90 s at 10k pace, 90 s jog), 4 × (1 min at 5k pace, 1 min jog), 4 × (30 s at 3k pace, 30 s jog), 4 × (15 s at 1500 m pace, 15 s jog), 5 min jog, 2 × (90 s at 10k pace, 90 s jog), 4 × (1 min at 5k pace, 1 min jog), 4 × (30 s at 3k pace, 30 s jog), 4 × (15 s at 1500 m pace, 15 s jog)

1 h 10 min Advanced VO2max
Tempo

40 min Tempo Run

40 min at marathon pace

1 h 05 min Advanced Tempo

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