Race Pace
2 x 4 km at 10k Race Pace
4 × (20 s warm-up, 1 min jog), 4000 m at 10k pace, 4 min jog, 4000 m at 10k 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
Tempo
12 min Tempo and Strides
12 min at tempo, 3 min jog, 6 × (20 s very hard, 1 min jog)
Threshold
Broken Threshold 3 x (3 x 1 km)
3 × (1000 m at threshold, 30 s rest), 3 min jog, 3 × (1000 m at threshold, 30 s rest), 3 min jog, 3 × (1000 m at threshold, 30 s rest)
VO2max
4 x (1000 m + 400 m) Pairs
4 × (20 s warm-up, 1 min jog), 4 × (1000 m at 5k pace, 1 min jog, 400 m at 3k pace, 2:30 min jog)
Race Pace
10k Pace 3 x 3 km with Surges
4 × (20 s warm-up, 1 min jog), 3 × (1400 m at 10k pace, 200 m at 5k pace, 1400 m at 10k pace, 3 min jog)
Tempo
25 min Tempo with Surges
5 × (4:30 min at tempo, 30 s at 5k pace)
Threshold
Threshold Floats 12 x 400 m
4 × (20 s warm-up, 1 min jog), 12 × (400 m at 10k pace, 200 m jog)
VO2max
3 x 6 min at 5k Effort
4 × (20 s warm-up, 1 min jog), 3 × (6 min at 5k pace, 3 min jog)
Race Pace
3 x 8 min at 10k Race Pace
3 × (8 min at 10k pace, 3 min jog)
Tempo
20 min Tempo Plus 4 x 400 m
20 min at tempo, 3 min jog, 4 × (400 m at 5k pace, 200 m jog)
Threshold
Norwegian Style 5 x 2 km Sub-Threshold
5 × (2000 m at half marathon pace, 1 min rest)
VO2max
30-30 and 60-60 Combination
4 × (20 s warm-up, 1 min jog), 10 × (30 s at 3k pace, 30 s jog), 4 min jog, 5 × (1 min at 3k pace, 1 min jog)
Race Pace
6 x 1 Mile at Half Marathon Pace with Float
6 × (1609 m at half marathon pace, 2 min jog)
Tempo
8 x 1 km Tempo Alternating Marathon and Half Marathon Effort
4 × (1000 m at marathon pace, 1 min jog, 1000 m at half marathon pace, 1 min jog)
Threshold
Threshold Sandwich 10-10-10 min
10 min at threshold, 10 min at marathon pace, 10 min at threshold
VO2max
2 x (5 x 2 min) with Short Jogs
4 × (20 s warm-up, 1 min jog), 5 × (2 min at 5k pace, 1 min jog), 4 min jog, 5 × (2 min at 5k pace, 1 min jog)
Race Pace
Half Marathon In-and-Outs 10 x (800 m + 200 m)
10 × (800 m at half marathon pace, 200 m at 10k pace)
Threshold
3 x 3 km Threshold with 1 km Float
2 × (3000 m at threshold, 1000 m jog), 3000 m at threshold
Race Pace
12 km at Marathon Pace
12 km at marathon pace
Threshold
Threshold Micro Intervals 20 x 1 min
20 × (1 min at threshold, 15 s rest)
Race Pace
Marathon Blocks 2 x 6 km from Half Marathon Pace Down
2 × (2000 m at half marathon pace, 2000 m at marathon pace, 2000 m easy, 3 min jog)
Threshold
4 x 1 km Threshold for Beginners
4 × (1000 m at threshold, 2 min jog)
Race Pace
8 x 1 Mile Slightly Faster Than Marathon Pace
8 × (1609 m at marathon pace, 400 m jog)
Threshold
2 x 15 min at FTP
2 × (15 min at threshold, 4 min jog)