Pyramid
Continuous Pyramid 2-4-6-4-2 min with Floats
2 min at 5k pace, 2 min jog, 4 min at 10k pace, 2 min jog, 6 min at threshold, 2 min jog, 4 min at 10k pace, 2 min jog, 2 min at 5k pace
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
Race Pace
5k Change-Ups 4 x 1200 m
4 × (20 s warm-up, 1 min jog), 4 × (800 m at 5k pace, 400 m at 3k pace, 3 min jog)
Long Run
Progressive Long Run 2 Hours in Three Stages
30 min easy, 40 min easy, 35 min at marathon pace
Fartlek
Aerobic Fartlek 6 x 3 min at Marathon Effort
6 × (3 min at marathon pace, 4 min jog)
Hills
Hill to Flat Repeats 6 x 60 s Up, 45 s Flat
6 × (1 min at VO2max, 45 s at VO2max, 3 min jog)
Tempo
2 x 5 km Tempo
5 km at tempo, 3 min jog, 5 km at tempo
Threshold
6 x 1 km Threshold with Shrinking Rest
1000 m at threshold, 90 s jog, 1000 m at threshold, 75 s jog, 1000 m at threshold, 1 min jog, 1000 m at threshold, 45 s jog, 1000 m at threshold, 30 s jog, 1000 m at threshold
VO2max
8 x 600 m at 3k Pace
4 × (20 s warm-up, 1 min jog), 8 × (600 m at 3k pace, 400 m jog)
Speed
Treadmill Pickups 10 x 30 s
10 × (30 s at 1500 m pace, 90 s jog)
Pyramid
Middle Distance Ladder 1000-600-400-200 m
4 × (20 s warm-up, 1 min jog), 1000 m at 1500 m pace, 3 min jog, 600 m at 1500 m pace, 2:30 min jog, 400 m at 1500 m pace, 2 min jog, 200 m at 1500 m pace
Race Pace
5k Pace 5 x 800 m with 200 m Float
4 × (20 s warm-up, 1 min jog), 5 × (800 m at 5k pace, 200 m jog)
Long Run
2.5 Hour Long Run With Fueling Practice
4 × 30 min easy
Fartlek
Fartlek 10 x 2 min On, 1 min Float
10 × (2 min at threshold, 1 min jog)
Tempo
30 min Stepped Tempo Run
2 × 10 min at marathon pace, 10 min at sweet spot
Threshold
Threshold Build 1-2-3 km
1000 m at threshold, 90 s jog, 2000 m at threshold, 2 min jog, 3000 m at threshold
VO2max
Cutdown 5 x 1000 m from 10k to 3k Pace
4 × (20 s warm-up, 1 min jog), 2 × (1000 m at 10k pace, 2 min jog), 2 × (1000 m at 5k pace, 2 min jog), 1000 m at 3k pace
Speed
3 x 500 m at 800 m Pace
4 × (20 s warm-up, 1 min jog), 3 × (500 m at 800 m pace, 8 min jog)
Race Pace
2 x 1500 m at 5k Race Pace
3 × (20 s warm-up, 1 min jog), 1500 m at 5k pace, 4 min jog, 1500 m at 5k pace
Long Run
32 km Long Run for Marathon Preparation
28 km easy
Fartlek
Rhythm Fartlek 4 x 3 min, 4 x 2 min, 4 x 1 min
4 × (3 min at half marathon pace, 1 min jog), 4 × (2 min at 10k pace, 1 min jog), 4 × (1 min at 5k pace, 1 min jog)
Tempo
Tempo Cutdown 3-2-1 km
3000 m at marathon pace, 2 min jog, 2000 m at sweet spot, 2 min jog, 1000 m at threshold
Threshold
Cruise Intervals 2 x 3 Miles
4828 m at threshold, 3 min jog, 4828 m at threshold
VO2max
2 km Threshold Plus 4 x 800 m
4 × (20 s warm-up, 1 min jog), 2000 m at threshold, 3 min jog, 4 × (800 m at 5k pace, 400 m jog)
Speed
Running Plyometrics and Strides
2 × (20 s very easy, 40 s jog, 20 s very easy, 40 s jog, 20 s very easy, 40 s jog, 20 s very easy, 40 s jog), 6 × (20 s at 800 m pace, 1 min jog)