Browse Workouts

Structured interval running workouts with warmup, main set and cooldown. Track repeats, hill intervals and threshold sets for 5K to marathon, with RPE targets and recovery guidance.

Tempo run workouts for building lactate threshold: continuous tempos, cruise intervals and race-pace blocks for 10K, half marathon and marathon runners.

VO2max interval workouts at 3K–5K race pace to raise aerobic capacity: 400m to 1200m repeats, hill intervals and mixed sets with full recoveries.

Long run workouts for half marathon and marathon training: steady long runs, fast-finish long runs and marathon-pace blocks with pacing guidance.

Fartlek workouts that mix fast and easy running by feel or by time: pyramid fartleks, minute-on minute-off sessions and unstructured speed play for any level.

Progression run workouts that start easy and finish fast: thirds progressions, fast-finish runs and marathon-pace finishes that teach even pacing and a strong close.

Short, easy recovery run workouts for the day after a hard session: low-intensity running that keeps the legs moving without adding fatigue.

5K training workouts: VO2max intervals, tempo runs and race-pace sessions to run a faster 5K, from first race to sub-20.

10K training workouts: threshold intervals, tempo runs and longer race-pace repeats to build the sustained speed a 10K demands.

Half marathon training workouts: long tempo runs, race-pace long runs and threshold intervals to hold goal pace for 21.1 km.

Marathon training workouts: long runs with marathon-pace segments, fast-finish long runs and tempo sessions that build the endurance to hold pace for 42.2 km.

Running workouts for fitness rather than racing: varied sessions that build aerobic health and keep running interesting without a race on the calendar.