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

Threshold

2 x 20 min Threshold

20 min at threshold, 3 min jog, 20 min at threshold

1 h 13 min Advanced Threshold
VO2max

6 x 800 m VO2max Repeats

4 × (20 s warm-up, 1 min jog), 6 × (800 m at 5k pace, 400 m jog)

1 h 05 min Intermediate VO2max
Pyramid

Steady Pyramid 5-10-15-10-5 min

5 min at threshold, 2 min jog, 10 min at half marathon pace, 2 min jog, 15 min at marathon pace, 2 min jog, 10 min at half marathon pace, 2 min jog, 5 min at threshold

1 h 18 min Advanced Sweet spot
Race Pace

The Michigan Workout

4 × (20 s warm-up, 1 min jog), 1600 m at 10k pace, 30 s rest, 2000 m at threshold, 2 min jog, 1200 m at 5k pace, 30 s rest, 2000 m at threshold, 2 min jog, 800 m at 3k pace, 30 s rest, 2000 m at threshold, 2 min jog, 400 m at 800 m pace

1 h 32 min Advanced Threshold
Tests

1 Mile Time Trial

4 × (20 s very hard, 1 min jog), 2 min jog, 1609 m at 1500 m pace

42 min Intermediate Anaerobic
Fartlek

Continuous Pace Pyramid Fartlek 4-3-2-1-2-3-4 min

4 min at marathon pace, 3 min at half marathon pace, 2 min at 10k pace, 1 min at 5k pace, 2 min at 10k pace, 3 min at half marathon pace, 4 min at marathon pace

44 min Intermediate Tempo
Hills

Lydiard Hill Circuit 3 Rounds

3 × (2:30 min at threshold, 3 min jog, 90 s at tempo, 2 min jog, 20 s sprint, 1 min jog, 20 s sprint, 2 min jog)

1 h 03 min Advanced Threshold
Tempo

8 km Tempo Run

8 km at tempo

1 h 05 min Advanced Tempo
Speed

Pre-Race Sharpener 4 x 200 m

4 × (200 m at 1500 m pace, 200 m jog), 2 min jog, 4 × (15 s at 800 m pace, 45 s jog)

44 min Intermediate Anaerobic
Pyramid

Short Pyramid 30-60-90-120-90-60-30 s

30 s at 3k pace, 30 s jog, 1 min at 5k pace, 1 min jog, 90 s at 5k pace, 90 s jog, 2 min at 10k pace, 2 min jog, 90 s at 5k pace, 90 s jog, 1 min at 5k pace, 1 min jog, 30 s at 3k pace

36 min Beginner VO2max
Race Pace

2 x 3 km at Half Marathon Pace

3000 m at half marathon pace, 3 min jog, 3000 m at half marathon pace

56 min Beginner Sweet spot
Tests

3 km Time Trial

4 × (20 s very hard, 40 s jog), 2 min jog, 3000 m at 3k pace

43 min Advanced VO2max
Fartlek

Swedish Style Woodland Fartlek 45 min

3 min at tempo, 1 min jog, 30 s very hard, 90 s jog, 2 min at threshold, 2 min jog, 20 s sprint, 100 s jog, 90 s at VO2max, 2 min jog, 3 min at tempo, 1 min jog, 45 s at VO2max, 75 s jog, 1 min at VO2max, 2:30 min jog

45 min Intermediate Tempo
VO2max

6 x 1000 m VO2max Repeats

4 × (20 s warm-up, 1 min jog), 6 × (1000 m at 5k pace, 2:30 min jog)

1 h 11 min Intermediate VO2max

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