Speed
8 x 10 s Max Speed Sprints
3 × (20 s warm-up, 1 min jog), 8 × (10 s sprint, 2 min rest)
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
Pyramid
Stride Pyramid 10-20-30-20-10 s
10 s at 800 m pace, 1 min jog, 20 s at 800 m pace, 1 min jog, 30 s at 800 m pace, 1 min jog, 20 s at 800 m pace, 1 min jog, 10 s at 800 m pace
Race Pace
Half Marathon Cutdown 3-2-1 Miles
4828 m at half marathon pace, 800 m jog, 3219 m at 10k pace, 800 m jog, 1609 m at 5k pace
Tests
Critical Speed Test 3 min and 12 min
3 × (20 s very hard, 40 s jog), 2 min jog, 3 min at 1500 m pace, 30 min jog, 2 × (20 s very hard, 1 min jog), 12 min at 5k pace
Easy
Easy 12 km
10 km easy
Long Run
Midweek Medium-Long Run 18 km
16 km easy
Fartlek
Marathon Fartlek 8 x 3 min Hard, 2 min Marathon Pace
8 × (3 min at half marathon pace, 2 min jog)
Hills
Easy Run With 6 Uphill Strides
30 min easy, 6 × (15 s very hard, 75 s jog)
Tempo
2 x 10 min Tempo
10 min at tempo, 3 min jog, 10 min at tempo
Threshold
Norwegian Style 25 x 400 m with 30 s Rest
25 × (400 m at threshold, 30 s rest)
VO2max
5 x 1 Mile VO2max Repeats
4 × (20 s warm-up, 1 min jog), 5 × (1609 m at 5k pace, 3 min jog)
Speed
Flying 30 m Sprints
4 × (20 s warm-up, 1 min jog), 5 × (30 m sprint, 30 m sprint, 4 min rest)
Pyramid
One Pace Pyramid 2-3-4-3-2 min at 10k Effort
2 min at 10k pace, 90 s jog, 3 min at 10k pace, 90 s jog, 4 min at 10k pace, 90 s jog, 3 min at 10k pace, 90 s jog, 2 min at 10k pace
Race Pace
3 x 3 Miles at Half Marathon Pace
3 × (4828 m at half marathon pace, 3 min jog)
Tests
20 min FTP Test for Running Power
3 × (20 s very hard, 40 s jog), 2 min jog, 20 min at threshold
Easy
75 min Easy Aerobic Run
65 min easy
Long Run
3 Hour Trail Long Run With Hiking Breaks
5 × (25 min easy, 5 min jog)
Fartlek
Treadmill Fartlek 5 x 2 min and 6 x 30 s
5 × (2 min at 10k pace, 1 min jog), 3 min jog, 6 × (30 s at 3k pace, 30 s jog)
Hills
Rolling Hills Steady Run 60 min
45 min easy
Tempo
4 x 6 min Tempo with 1 min Jog
4 × (6 min at tempo, 1 min jog)
Threshold
Critical Velocity 5 x 1200 m
4 × (20 s warm-up, 1 min jog), 5 × (1200 m at 10k pace, 90 s jog)
VO2max
Yasso 800s
4 × (20 s warm-up, 1 min jog), 10 × (800 m at 10k pace, about 3:30 min jog)
Speed
2 x 4 x 300 m with Short Rest
4 × (20 s warm-up, 1 min jog), 4 × (300 m at 1500 m pace, 100 m jog), 8 min jog, 4 × (300 m at 1500 m pace, 100 m jog)
Pyramid
Ascending Ladder 200 to 1000 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, 1000 m at 5k pace