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

Speed

10 x 200 m at Mile Pace

3 × (20 s warm-up, 1 min jog), 10 × (200 m at 1500 m pace, 200 m jog)

54 min Intermediate Anaerobic

Pyramid

Cutdown Ladder 1600-1200-800-400 m

4 × (20 s warm-up, 1 min jog), 1600 m at 10k pace, 2 min jog, 1200 m at 5k pace, 2 min jog, 800 m at 3k pace, 90 s jog, 400 m at 1500 m pace

53 min Intermediate VO2max

Race Pace

6 x 1 km at 10k Race Pace

3 × (20 s warm-up, 1 min jog), 6 × (1000 m at 10k pace, 90 s jog)

1 h 04 min Beginner Threshold

Tests

Heart Rate Drift Test 60 min

2 × 30 min easy

1 h 20 min Intermediate Endurance

Recovery

Recovery Run With 4 Relaxed Strides

20 min very easy, 4 × (15 s very hard, 45 s jog)

34 min Intermediate Recovery

Easy

Easy Run With 6 Strides Spread Through the Run

6 × (20 s very hard, 4:40 min jog)

45 min Intermediate Anaerobic

Long Run

Long Run With 3 x 5 km at Marathon Pace

3 × (5 km at marathon pace, 2000 m jog)

2 h 09 min Intermediate Tempo

Progression

60 min Progression Run to Threshold

20 min at marathon pace, 20 min at threshold

1 h 10 min Advanced Threshold

Fartlek

Watson Fartlek 8 x 4 min

8 × (4 min at threshold, 1 min jog)

1 h Intermediate Threshold

Hills

Treadmill Hill Repeats 6 x 3 min at 5% Incline

6 × (3 min at threshold, 2 min jog)

50 min Intermediate Threshold

Tempo

60 min Steady State Run

60 min at marathon pace

1 h 20 min Advanced Tempo

Threshold

3 x 10 min Threshold

3 × (10 min at threshold, 2 min jog)

1 h 01 min Intermediate Threshold

VO2max

5 x 3 min VO2max Intervals

4 × (20 s warm-up, 1 min jog), 5 × (3 min at VO2max, 3 min jog)

1 h Intermediate VO2max

Speed

6 x 400 m at Repetition Pace

3 × (20 s warm-up, 1 min jog), 6 × (400 m at 1500 m pace, 400 m jog)

58 min Intermediate Anaerobic

Pyramid

Track Pyramid 200 to 800 m

4 × (20 s warm-up, 1 min jog), 200 m at 1500 m pace, 200 m jog, 400 m at 3k pace, 200 m jog, 600 m at 5k pace, 400 m jog, 800 m at 5k pace, 400 m jog, 600 m at 5k pace, 400 m jog, 400 m at 3k pace, 200 m jog, 200 m at 1500 m pace