Hills
Treadmill Uphill Tempo 20 min at 4% Incline
20 min at sweet spot
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
Tempo
4 x 1600 m Tempo Repeats
4 × (1600 m at tempo, 90 s jog)
Threshold
2 x 8 min Threshold
8 min at threshold, 3 min jog, 8 min at threshold
VO2max
6 x 90 s at 3k Effort for Beginners
6 × (90 s at 3k pace, 2 min jog)
Speed
Change of Gears 4 x 300 m
4 × (20 s warm-up, 1 min jog), 4 × (100 m at 1500 m pace, 100 m at 800 m pace, 100 m sprint, 5 min jog)
Pyramid
Double Pyramid 200-400-600-400-200 m
4 × (20 s warm-up, 1 min jog), 2 × (200 m at 1500 m pace, 200 m jog, 400 m at 3k pace, 200 m jog, 600 m at 5k pace, 200 m jog, 400 m at 3k pace, 200 m jog, 200 m at 1500 m pace, 4 min jog)
Race Pace
10 x 400 m at 1500 m Race Pace
4 × (20 s warm-up, 1 min jog), 10 × (400 m at 1500 m pace, 2 min jog)
Easy
Easy Trail Run 60 min With 4 Hike Segments
4 × (10 min easy, 2 min jog)
Long Run
Treadmill Long Run 90 min With Rolling Incline
6 × (10 min easy, 3 min easy)
Fartlek
Double Ladder Fartlek 30-60-90-120 s
30 s at 5k pace, 30 s jog, 1 min at 5k pace, 1 min jog, 90 s at 5k pace, 90 s jog, 2 min at 5k pace, 3 min jog, 30 s at 5k pace, 30 s jog, 1 min at 5k pace, 1 min jog, 90 s at 5k pace, 90 s jog, 2 min at 5k pace
Hills
Treadmill Power Hike Intervals 5 x 5 min at 12% Incline
5 × (5 min at tempo, 3 min jog)
Tempo
3 x 2 km Tempo
3 × (2000 m at tempo, 2 min jog)
Threshold
2 x 12 min Threshold by Heart Rate
12 min at threshold, 3 min jog, 12 min at threshold
VO2max
4 x 1200 m VO2max Repeats
4 × (20 s warm-up, 1 min jog), 4 × (1200 m at 5k pace, 400 m jog)
Speed
Repetition Sets 2 x (200-200-400 m)
3 × (20 s warm-up, 1 min jog), 2 × (200 m at 1500 m pace, 200 m jog, 200 m at 1500 m pace, 200 m jog, 400 m at 1500 m pace, 600 m jog)
Pyramid
Inverted Pyramid 1600-800-400-800-1600 m
4 × (20 s warm-up, 1 min jog), 1600 m at 10k pace, 2 min jog, 800 m at 5k pace, 90 s jog, 400 m at 3k pace, 90 s jog, 800 m at 5k pace, 2 min jog, 1600 m at 10k pace
Race Pace
3 x 600 m Mile Race Model
4 × (20 s warm-up, 1 min jog), 3 × (100 m at 800 m pace, 400 m at 1500 m pace, 100 m sprint, 7 min jog)
Long Run
Fast Finish Long Run 2 Hours With 20 min Cutdown
85 min easy, 10 min at marathon pace, 10 min at half marathon pace
Fartlek
Speed Fartlek 3 Sets of 5 x 20 s
5 × (20 s at 1500 m pace, 40 s jog), 3 min jog, 5 × (20 s at 1500 m pace, 40 s jog), 3 min jog, 5 × (20 s at 1500 m pace, 40 s jog)
Hills
Kenyan Hills 30 min Continuous With Flat Finish
30 min at threshold, 3 min jog, 4 × (1 min at VO2max, 1 min jog)
Tempo
3 x 3 km Tempo at Half Marathon Effort
3 × (3000 m at sweet spot, 2 min jog)
Threshold
8 x 3 min Threshold with 1 min Jog
8 × (3 min at threshold, 1 min jog)
VO2max
VO2max Sets 3 x (3-2-1 min)
4 × (20 s warm-up, 1 min jog), 3 × (3 min at 5k pace, 90 s jog, 2 min at 5k pace, 1 min jog, 1 min at 3k pace, 3 min jog)
Speed
200 m On, 200 m Float, 8 Rounds
3 × (20 s warm-up, 1 min jog), 8 × (200 m at 1500 m pace, 200 m jog)