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

Fartlek

Beginner Mixed Fartlek 6 Efforts of 20 to 60 s

30 s at VO2max, 90 s jog, 45 s at 10k pace, 2 min jog, 20 s very hard, 100 s jog, 1 min at 10k pace, 2 min jog, 30 s at VO2max, 90 s jog, 45 s at 10k pace, 90 s jog

34 min Beginner Threshold
Hills

Hill Pyramid 30-60-90-120-90-60-30 s

30 s at VO2max, 1 min jog, 1 min at VO2max, 2 min jog, 90 s at VO2max, 2:30 min jog, 2 min at threshold, 3 min jog, 90 s at VO2max, 2:30 min jog, 1 min at VO2max, 2 min jog, 30 s at VO2max

46 min Intermediate VO2max
Tempo

3 x 12 min Tempo

3 × (12 min at sweet spot, 2 min jog)

1 h 07 min Intermediate Sweet spot
Threshold

Threshold Cutdown 3 x 2 km

2000 m at half marathon pace, 2 min jog, 2000 m at threshold, 2 min jog, 2000 m at 10k pace

56 min Intermediate Threshold
VO2max

30/15 Short Intervals 3 x 13

4 × (20 s warm-up, 1 min jog), 13 × (30 s at 3k pace, 15 s jog), 3 min jog, 13 × (30 s at 3k pace, 15 s jog), 3 min jog, 13 × (30 s at 3k pace, 15 s jog)

1 h 11 min Advanced VO2max
Speed

8 x 150 m Fast and Relaxed

3 × (20 s warm-up, 1 min jog), 8 × (150 m sprint, 150 m jog)

45 min Intermediate Sprint
Pyramid

Speed Pyramid 100 to 400 m

3 × (20 s warm-up, 1 min jog), 100 m at 800 m pace, 100 m jog, 200 m very hard, 200 m jog, 300 m at 1500 m pace, 300 m jog, 400 m at 1500 m pace, 400 m jog, 300 m at 1500 m pace, 300 m jog, 200 m very hard, 200 m jog, 100 m at 800 m pace

49 min Intermediate Anaerobic
Race Pace

2 x 6 km at Marathon Pace

6 km at marathon pace, 3 min jog, 6 km at marathon pace

1 h 37 min Intermediate Tempo
Tempo

2 x 20 min Tempo

20 min at tempo, 3 min jog, 20 min at tempo

1 h 08 min Advanced Tempo
Threshold

Threshold Over-Unders 3 x 2 km

3 × (1000 m at half marathon pace, 1000 m at 10k pace, 2 min jog)

58 min Intermediate Sweet spot
Speed

Ins and Outs 6 x 150 m

4 × (20 s warm-up, 1 min jog), 6 × (50 m sprint, 50 m sprint, 50 m sprint, 3 min rest)

1 h 01 min Advanced Sprint
Pyramid

Pace Pyramid 7 x 1 km

1000 m at marathon pace, 1 min jog, 1000 m at half marathon pace, 1 min jog, 1000 m at 10k pace, 1 min jog, 1000 m at 5k pace, 1 min jog, 1000 m at 10k pace, 1 min jog, 1000 m at half marathon pace, 1 min jog, 1000 m at marathon pace

1 h 03 min Intermediate Tempo
Fartlek

Descending Fartlek 5-4-3-2-1 min

5 min at threshold, 2 min jog, 4 min at 10k pace, 2 min jog, 3 min at 10k pace, 90 s jog, 2 min at 5k pace, 90 s jog, 1 min at 3k pace

47 min Intermediate Threshold

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