145 workouts
Half Marathon Training
Half marathon pace sits just below threshold, so the key sessions are long tempos, cruise intervals and long runs with blocks at goal pace. Together they make 21.1 km at race effort feel sustainable.
Triple Threat Tempo
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 12km
- Terrain
- road
Tempo Sandwich Supreme (Long)
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
- Duration
- 1h 35m
- Main set effort
- RPE 8 / 10
- Distance
- 27km
- Terrain
- road
The Marathon Specific
3x3 miles at progression: marathon → half marathon → 10K pace
- Duration
- 1h 20m
- Main set effort
- RPE 6.2 / 10
- Distance
- 19.5km
- Terrain
- road
Progressive Distance Builder (Long)
Building blocks: 400-600-800-1000-1200-1600m at same pace
- Duration
- 1h 25m
- Main set effort
- RPE 5 / 10
- Distance
- 19.4km
- Terrain
- track
The Kilometer Countdown
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
- Duration
- 1h 30m
- Main set effort
- RPE 8.6 / 10
- Distance
- 19km
- Terrain
- road
The Marathon Specific (Short)
3x3 miles at progression: marathon → half marathon → 10K pace
- Duration
- 1h 0m
- Main set effort
- RPE 5.2 / 10
- Distance
- 13km
- Terrain
- road
Alternating Effort Fartlek (Long)
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
- Duration
- 1h 30m
- Main set effort
- RPE 8.3 / 10
- Distance
- 18km
- Terrain
- any
The Surge Fest
40-minute continuous run with 30x30 second surges randomly placed
- Duration
- 1h 5m
- Main set effort
- RPE 8.6 / 10
- Distance
- 16km
- Terrain
- any
Tempo Sandwich Supreme (Short)
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
- Duration
- 55m
- Main set effort
- RPE 7.8 / 10
- Distance
- 15km
- Terrain
- road
Threshold Block Party (Long)
4 separate threshold blocks with decreasing duration and recovery
- Duration
- 1h 20m
- Main set effort
- RPE 8.3 / 10
- Distance
- 22km
- Terrain
- road
The Alternating Tempo
10x3 minutes alternating threshold and tempo pace
- Duration
- 1h 5m
- Main set effort
- RPE 7.2 / 10
- Distance
- 17.5km
- Terrain
- road
Progressive Mile Madness
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
- Duration
- 1h 20m
- Main set effort
- RPE 7.5 / 10
- Distance
- 14km
- Terrain
- road
Tempo Tempo Tempo (Long)
Three separate 2-mile tempo efforts with recovery - triple tempo test
- Duration
- 1h 35m
- Main set effort
- RPE 8.4 / 10
- Distance
- 23km
- Terrain
- road
The Mile Mixer (Short)
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
- Duration
- 50m
- Main set effort
- RPE 8.1 / 10
- Distance
- 11.4km
- Terrain
- road
The Kilometer Countdown (Long)
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
- Duration
- 1h 50m
- Main set effort
- RPE 7.9 / 10
- Distance
- 25km
- Terrain
- road
Threshold Block Party
4 separate threshold blocks with decreasing duration and recovery
- Duration
- 1h 5m
- Main set effort
- RPE 8.2 / 10
- Distance
- 18km
- Terrain
- road
Alternating Effort Fartlek (Short)
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
- Duration
- 45m
- Main set effort
- RPE 7.3 / 10
- Distance
- 9km
- Terrain
- any
The Kilometer Countdown (Short)
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
- Duration
- 1h 0m
- Main set effort
- RPE 8 / 10
- Distance
- 10km
- Terrain
- road
The Threshold Staircase (Short)
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
- Duration
- 45m
- Main set effort
- RPE 8 / 10
- Distance
- 11km
- Terrain
- road
Triple Threat Tempo (Long)
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
- Duration
- 1h 15m
- Main set effort
- RPE 5.2 / 10
- Distance
- 15km
- Terrain
- road
Progressive Mile Madness (Long)
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
- Duration
- 1h 35m
- Main set effort
- RPE 7.2 / 10
- Distance
- 16.5km
- Terrain
- road
Triple Threat Tempo (Short)
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
- Duration
- 45m
- Main set effort
- RPE 6.9 / 10
- Distance
- 9.5km
- Terrain
- road
The Surge Fest (Short)
40-minute continuous run with 30x30 second surges randomly placed
- Duration
- 45m
- Main set effort
- RPE 8.7 / 10
- Distance
- 10km
- Terrain
- any
The Alternating Tempo (Long)
10x3 minutes alternating threshold and tempo pace
- Duration
- 1h 20m
- Main set effort
- RPE 7.2 / 10
- Distance
- 21km
- Terrain
- road
Progressive Distance Builder
Building blocks: 400-600-800-1000-1200-1600m at same pace
- Duration
- 1h 5m
- Main set effort
- RPE 8.4 / 10
- Distance
- 14.4km
- Terrain
- track
Marathon Tempo Development
A structured tempo run designed to improve lactate threshold and marathon race pace endurance. Build the ability to sustain comfortably hard effort.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12km
- Terrain
- road
The Mile Mixer
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
- Duration
- 1h 15m
- Main set effort
- RPE 8.4 / 10
- Distance
- 16.5km
- Terrain
- road
The Alternating Tempo (Short)
10x3 minutes alternating threshold and tempo pace
- Duration
- 40m
- Main set effort
- RPE 6.9 / 10
- Distance
- 10.5km
- Terrain
- road
Threshold Block Party (Short)
4 separate threshold blocks with decreasing duration and recovery
- Duration
- 45m
- Main set effort
- RPE 8.1 / 10
- Distance
- 12km
- Terrain
- road
Fartlek Fusion (Long)
Mixed time surges: 4-3-2-1 minutes with half-time recovery
- Duration
- 1h 20m
- Main set effort
- RPE 9.5 / 10
- Distance
- 20km
- Terrain
- any
The Mile Mixer (Long)
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
- Duration
- 1h 30m
- Main set effort
- RPE 6.9 / 10
- Distance
- 21.6km
- Terrain
- road
Alternating Effort Fartlek
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
- Duration
- 1h 15m
- Main set effort
- RPE 8.1 / 10
- Distance
- 15km
- Terrain
- any
Easy Aerobic Base Run
A foundational easy run designed to build aerobic capacity and improve running economy. Perfect for active recovery or building weekly mileage.
- Duration
- 45m
- Main set effort
- RPE 3 / 10
- Distance
- 8km
- Terrain
- any
Fartlek Fusion (Short)
Mixed time surges: 4-3-2-1 minutes with half-time recovery
- Duration
- 40m
- Main set effort
- RPE 8.4 / 10
- Distance
- 10km
- Terrain
- any
The Threshold Staircase
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
- Duration
- 1h 5m
- Main set effort
- RPE 8.4 / 10
- Distance
- 17km
- Terrain
- road
Tempo Sandwich Supreme
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
- Duration
- 1h 15m
- Main set effort
- RPE 7.9 / 10
- Distance
- 21km
- Terrain
- road
Tempo Tempo Tempo (Short)
Three separate 2-mile tempo efforts with recovery - triple tempo test
- Duration
- 55m
- Main set effort
- RPE 8.3 / 10
- Distance
- 13km
- Terrain
- road
Progressive Distance Builder (Short)
Building blocks: 400-600-800-1000-1200-1600m at same pace
- Duration
- 45m
- Main set effort
- RPE 7.9 / 10
- Distance
- 9.8km
- Terrain
- track
The Surge Fest (Long)
40-minute continuous run with 30x30 second surges randomly placed
- Duration
- 1h 20m
- Main set effort
- RPE 8.9 / 10
- Distance
- 20km
- Terrain
- any
Tempo Tempo Tempo
Three separate 2-mile tempo efforts with recovery - triple tempo test
- Duration
- 1h 15m
- Main set effort
- RPE 8.3 / 10
- Distance
- 18km
- Terrain
- road
Fartlek Fusion
Mixed time surges: 4-3-2-1 minutes with half-time recovery
- Duration
- 1h 0m
- Main set effort
- RPE 9.2 / 10
- Distance
- 15km
- Terrain
- any
Progressive Mile Madness (Short)
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
- Duration
- 50m
- Main set effort
- RPE 8.1 / 10
- Distance
- 9.5km
- Terrain
- road
The Marathon Specific (Long)
3x3 miles at progression: marathon → half marathon → 10K pace
- Duration
- 1h 40m
- Main set effort
- RPE 6.3 / 10
- Distance
- 26km
- Terrain
- road
The Threshold Staircase (Long)
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
- Duration
- 1h 20m
- Main set effort
- RPE 9.4 / 10
- Distance
- 21km
- Terrain
- road
Acid Bath Bonanza 🧪 (Laboratory Experiment)
Welcome to the lactate laboratory! 6x3 minute tempo surges with equal recovery. This alternating tempo/recovery experiment tests your lactate buffering system while keeping things manageable. Perfect acid bath introduction!
- Duration
- 38m
- Main set effort
- RPE 7.6 / 10
- Distance
- 8km
- Terrain
- road
Acid Bath Bonanza 🧪 (PhD Thesis)
PhD-level lactate research! 10x5 minute tempo surges with equal recovery. This is the ultimate acid bath bonanza for serious lactate scientists. Only attempt if you're ready to earn your doctorate in suffering!
- Duration
- 1h 5m
- Main set effort
- RPE 8 / 10
- Distance
- 13.5km
- Terrain
- road
Acid Bath Bonanza 🧪 (Research Study)
Advanced lactate research study! 8x4 minute tempo surges with equal recovery. This extended acid bath bonanza builds serious lactate buffering capacity while testing your threshold endurance. Science meets suffering!
- Duration
- 50m
- Main set effort
- RPE 7.8 / 10
- Distance
- 10.5km
- Terrain
- road
Aerobic Aristocrat's Journey 👑 (Noble Entry)
Welcome to the aristocracy of aerobic running! This refined 60-minute journey focuses on elegant easy pace with sophisticated breathing techniques. Run like royalty with perfect poise and grace.
- Duration
- 1h 0m
- Main set effort
- RPE 4 / 10
- Distance
- 8km
- Terrain
- any
Aerobic Aristocrat's Journey 👑 (Royal Expedition)
A royal expedition through the kingdom of aerobic excellence! 90 minutes of sophisticated easy-paced running with masterful breathing techniques. For those who appreciate the finer aspects of endurance.
- Duration
- 1h 30m
- Main set effort
- RPE 4 / 10
- Distance
- 12km
- Terrain
- any
Base Building Bonanza 🏗️ (Foundation Special)
Construction zone ahead! This 60-minute base building masterpiece features mostly easy running with a fun tempo finish. Perfect for laying the aerobic foundation while adding a little construction excitement.
- Duration
- 1h 0m
- Main set effort
- RPE 4 / 10
- Distance
- 9.5km
- Terrain
- road
Base Building Bonanza 🏗️ (Master Construction)
The master construction project! 90 minutes of expert base building with a solid tempo finish. For serious construction crews who want to build an aerobic skyscraper foundation.
- Duration
- 1h 30m
- Main set effort
- RPE 4 / 10
- Distance
- 14km
- Terrain
- road
Breathless in Battle ⚔️ (Default Version)
The full war campaign! Three epic 5-minute battles that'll forge you into a breathless battle champion. This is the complete warrior's journey to VO2 max domination.
- Duration
- 1h 15m
- Main set effort
- RPE 7.3 / 10
- Distance
- 13.5km
- Terrain
- track
Breathless in Battle ⚔️ (Long Version)
The legendary war saga! Four epic 5-minute battles that'll immortalize you in the Hall of Breathless Warriors. This ultimate campaign is for legendary fighters only.
- Duration
- 1h 35m
- Main set effort
- RPE 7.5 / 10
- Distance
- 17km
- Terrain
- track
Breathless in Battle ⚔️ (Short Version)
Enter the battlefield where oxygen is your enemy! Two epic 5-minute battles that'll leave you breathless but victorious. Short campaign perfect for busy warriors who want maximum tactical advantage.
- Duration
- 55m
- Main set effort
- RPE 7 / 10
- Distance
- 10km
- Terrain
- track
Chaotic Cardio Carnival 🎪 (Epic Chaos Festival)
The ultimate celebration of beautiful randomness! This extended carnival of chaos will test every system while keeping you thoroughly entertained. Chaos never felt so good!
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- any
Chaotic Cardio Carnival 🎪 (Full Fair Experience)
Welcome to the greatest fitness show on earth! This delightfully unpredictable fartlek lets chaos be your coach in the most entertaining way possible. Expect the unexpected!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- any
Chatty Cathy's Conversational Cruise 💬 (Coffee Chat Special)
The perfect social distance run where gossip flows as freely as your stride! 60 minutes of easy pace perfection - could literally chat about your weekend plans the entire time.
- Duration
- 1h 0m
- Main set effort
- RPE 4 / 10
- Distance
- 8.5km
- Terrain
- road
Chatty Cathy's Conversational Cruise 💬 (Podcast Marathon)
The ultimate social running experience! 90 minutes of perfect conversation pace where you could host a podcast while running. Time flies when you're having deep discussions and building serious base fitness.
- Duration
- 1h 30m
- Main set effort
- RPE 4 / 10
- Distance
- 12.5km
- Terrain
- road
Chill Pill Prescription 💊 (Default Version)
The full 35-minute therapeutic treatment! A perfectly balanced dose of run-walk therapy designed to completely eliminate stress and restore your natural chill state.
- Duration
- 35m
- Main set effort
- RPE 3 / 10
- Distance
- 5km
- Terrain
- any
Chill Pill Prescription 💊 (Long Version)
The maximum strength 50-minute therapy session! An extended treatment program for severe cases of stress and tension. This is your prescription for complete mental and physical restoration.
- Duration
- 50m
- Main set effort
- RPE 3 / 10
- Distance
- 7km
- Terrain
- any
Chill Pill Prescription 💊 (Short Version)
Doctor's orders: Take one 25-minute dose of pure chill! This therapeutic run-walk combo is the perfect antidote to stress and the ideal prescription for your overworked soul.
- Duration
- 25m
- Main set effort
- RPE 3 / 10
- Distance
- 3.5km
- Terrain
- any
Comfortably Uncomfortable Club 😅 (Full Membership)
Full membership to the comfortably uncomfortable club! A 30-minute progressive tempo journey from easy to threshold. Master the art of being comfortable with discomfort through structured progression.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 9.5km
- Terrain
- road
Comfortably Uncomfortable Club 😅 (Membership Trial)
Welcome to the club where comfort meets discomfort! A 20-minute progressive tempo from easy to threshold. Perfect for runners who want to explore the sweet spot between comfortable and challenging.
- Duration
- 35m
- Main set effort
- RPE 6 / 10
- Distance
- 7.5km
- Terrain
- road
Comfortably Uncomfortable Club 😅 (VIP Lifetime Membership)
VIP lifetime membership to the comfortably uncomfortable club! A 40-minute progressive tempo odyssey from easy to threshold. Only the most dedicated members attempt this ultimate comfort zone destruction session.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12.5km
- Terrain
- road
Couch to Confidence Comeback 🛋️ (Default Version)
The classic 30-minute confidence rebuild! For when you need to gently coax yourself off the couch and back into your running rhythm. Perfect balance of movement and recovery.
- Duration
- 30m
- Main set effort
- RPE 3 / 10
- Distance
- 4.5km
- Terrain
- any
Couch to Confidence Comeback 🛋️ (Long Version)
The extended 45-minute confidence restoration! For when you want to fully commit to leaving couch-mode behind and rebuilding your running mojo with plenty of time and gentle pacing.
- Duration
- 45m
- Main set effort
- RPE 3 / 10
- Distance
- 6.5km
- Terrain
- any
Couch to Confidence Comeback 🛋️ (Short Version)
The gentle 20-minute confidence builder! Perfect for those days when the couch feels more appealing than running shoes. A ultra-gentle recovery run that rebuilds both your legs and your self-belief.
- Duration
- 20m
- Main set effort
- RPE 3 / 10
- Distance
- 3km
- Terrain
- any
Crescendo Champion 🎵🏃♂️ (Epic Orchestra)
Become the conductor of your own running symphony! This epic musical journey takes you from a gentle piano solo to a full orchestral explosion. Beethoven would be jealous of this masterpiece!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8.2km
- Terrain
- road
Crescendo Champion 🎵🏃♂️ (Symphonic Masterpiece)
The Ninth Symphony of running workouts! This epic musical odyssey builds from the gentlest whisper to a thunderous crescendo that would make Beethoven weep with joy. Prepare to conduct the performance of a lifetime!
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 11.5km
- Terrain
- road
Cruise Control Chaos 🚗 (City Drive)
Set your cruise control and embrace the chaos! 2x15 minute tempo blocks with breaks. Perfect for runners who love the steady rhythm of tempo running but want structured recovery breaks.
- Duration
- 39m
- Main set effort
- RPE 7.4 / 10
- Distance
- 8.5km
- Terrain
- road
Cruise Control Chaos 🚗 (Cross-Country Expedition)
The ultimate cross-country tempo expedition! 4x10 minute tempo blocks with strategic breaks. This is advanced cruise control chaos for experienced tempo drivers ready for the long haul.
- Duration
- 53m
- Main set effort
- RPE 8.1 / 10
- Distance
- 11.5km
- Terrain
- road
Cruise Control Chaos 🚗 (Highway Journey)
Navigate the highway of tempo training! 3x12 minute tempo blocks with strategic breaks. This structured chaos teaches you to maintain steady effort while managing recovery - perfect tempo training architecture.
- Duration
- 46m
- Main set effort
- RPE 7.9 / 10
- Distance
- 10km
- Terrain
- road
Easy Street Expedition 🛣️ (Downtown Tour)
The ultimate Easy Street downtown tour! 90 minutes of pure easy-pace bliss for serious active recovery and aerobic base maintenance. For those who appreciate the fine art of effortless running.
- Duration
- 1h 30m
- Main set effort
- RPE 3 / 10
- Distance
- 11km
- Terrain
- any
Easy Street Expedition 🛣️ (Neighborhood Stroll)
Welcome to Easy Street! This 60-minute pure easy-pace expedition is all about active recovery and rediscovering the simple joy of effortless running. Sometimes the best training is the easiest training.
- Duration
- 1h 0m
- Main set effort
- RPE 3 / 10
- Distance
- 7.5km
- Terrain
- any
Endurance Engine Overhaul 🔧 (Complete Rebuild)
The ultimate engine rebuild! 90 minutes of comprehensive endurance system overhaul with varied paces and extended testing. Your endurance engine will emerge like a high-performance racing machine.
- Duration
- 1h 30m
- Main set effort
- RPE 4 / 10
- Distance
- 14km
- Terrain
- road
Endurance Engine Overhaul 🔧 (Tune-Up Special)
Time for an engine tune-up! This 60-minute structured long run features varied paces to overhaul your endurance system. Easy base work with strategic tempo and steady segments - your engine will purr like new.
- Duration
- 1h 0m
- Main set effort
- RPE 4 / 10
- Distance
- 9.5km
- Terrain
- road
Energizer Bunny's Endless Adventure 🐰 (Battery Pack)
Keep going and going and going! This 60-minute progressive run starts easy and gradually builds energy like a fresh set of batteries. Perfect for discovering your inner unstoppable bunny.
- Duration
- 1h 0m
- Main set effort
- RPE 5 / 10
- Distance
- 9km
- Terrain
- any
Energizer Bunny's Endless Adventure 🐰 (Extended Battery Life)
The ultimate keep-going-and-going experience! 90 minutes of progressive energy building that proves you really can outlast any battery. Master the art of endless adventure running.
- Duration
- 1h 30m
- Main set effort
- RPE 5 / 10
- Distance
- 13.5km
- Terrain
- any
Evolution Revolution 🧬🚀 (Complete Species Genesis)
The most epic evolutionary journey ever attempted! Witness the complete history of life on Earth compressed into one legendary workout. From the first spark of life to the ultimate running species - this is evolution at light speed!
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12.5km
- Terrain
- road
Evolution Revolution 🧬🚀 (Epic Species Development)
The most scientifically accurate workout ever created! Experience billions of years of evolution compressed into one epic running session. From primordial ooze to running perfection - Charles Darwin would weep with joy!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8.6km
- Terrain
- road
From Zero to Hero 🦸♂️ (Epic Origin Story)
The ultimate superhero transformation! Begin as an ordinary citizen and undergo the most dramatic metamorphosis in running history. By the finish, you'll be convinced you can leap tall buildings in a single bound!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8.4km
- Terrain
- road
From Zero to Hero 🦸♂️ (Legendary Origin Saga)
The greatest superhero origin story ever told! This epic saga follows your complete transformation from ordinary mortal to legendary superhero. Marvel Comics wishes they had written this origin story!
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12.2km
- Terrain
- road
Gravity Defier's Delight 🚀 (Full Flight)
The complete anti-gravity experience! Four rounds of mixed hill challenges that'll have you mastering every type of uphill terrain like a physics-defying superhero.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 8.5km
- Terrain
- trail
Gravity Defier's Delight 🚀 (Space Mission)
Launch into orbit! Six rounds of mixed hill mastery that'll have you permanently defying gravity like a space-bound superhero. Houston, we have liftoff!
- Duration
- 1h 15m
- Main set effort
- RPE 6.1 / 10
- Distance
- 11km
- Terrain
- trail
Half Marathon Hijinks 🎭 (Broadway Spectacular)
Broadway-level half marathon hijinks spectacular! 5x10 minute half marathon tempo with theatrical breaks. This epic comedy spectacular is for elite entertainers ready to master half marathon pace with style and flair.
- Duration
- 1h 2m
- Main set effort
- RPE 8.1 / 10
- Distance
- 13km
- Terrain
- road
Half Marathon Hijinks 🎭 (Comedy Show)
Get ready for half marathon hijinks! 3x6 minute half marathon tempo with playful breaks. This fun-focused session introduces you to half marathon pace while keeping things light and entertaining. Comedy gold for your training!
- Duration
- 36m
- Main set effort
- RPE 7.8 / 10
- Distance
- 7.5km
- Terrain
- road
Half Marathon Hijinks 🎭 (Main Event Show)
The main event half marathon hijinks show! 4x8 minute half marathon tempo with entertaining breaks. This extended comedy special builds serious half marathon pace endurance while keeping you entertained throughout.
- Duration
- 47m
- Main set effort
- RPE 8 / 10
- Distance
- 10km
- Terrain
- road
Improv Artist's Adventure 🎭 (Epic Solo Show)
The greatest one-person show ever performed! This epic improvisational marathon celebrates the pure art of unstructured running where you are simultaneously the artist, the art, and the audience.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- any
Improv Artist's Adventure 🎭 (Full Performance)
The ultimate 'yes, and...' running experience! A completely unscripted performance where your body is the star and every pace change is pure creative genius in motion.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- any
Lactate Lake Swimmer 🏊♂️ (Epic Lake Odyssey)
An epic 40-minute odyssey across the entire lactate lake! This extended tempo run is for experienced threshold swimmers ready to push their lactate clearance to the limits. Emerge as a lactate threshold master!
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 12km
- Terrain
- road
Lactate Lake Swimmer 🏊♂️ (Full Lake Crossing)
Dive into the lactate lake for a full 30-minute swim! This classic tempo run is the gold standard for threshold development. You'll emerge from this lake a stronger, more efficient runner with an improved lactate threshold.
- Duration
- 45m
- Main set effort
- RPE 7 / 10
- Distance
- 9km
- Terrain
- road
Lactate Lake Swimmer 🏊♂️ (Short Dip)
Take a refreshing 20-minute swim in the lactate lake! This continuous tempo run builds your threshold endurance while keeping you perfectly balanced on the edge of discomfort. Perfect for those who want to dip their toes in tempo running without drowning.
- Duration
- 30m
- Main set effort
- RPE 7 / 10
- Distance
- 6km
- Terrain
- road
Lactic Limit Leaper 🦘 (Championship Leaping)
Championship-level lactate leaping! 3x8 min tempo + 4x3 min threshold. This advanced combination workout develops elite leaping skills between tempo and threshold zones. Master the art of lactate zone jumping!
- Duration
- 52m
- Main set effort
- RPE 8.3 / 10
- Distance
- 11km
- Terrain
- road
Lactic Limit Leaper 🦘 (Hop Practice)
Time to practice your lactate leaping skills! 2x6 min tempo + 3x2 min threshold. This combination workout teaches you to leap between tempo and threshold zones like a lactate kangaroo.
- Duration
- 39m
- Main set effort
- RPE 7.9 / 10
- Distance
- 8km
- Terrain
- road
Lactic Limit Leaper 🦘 (Olympic Leaping)
Olympic-level lactate leaping mastery! 4x10 min tempo + 5x4 min threshold. This elite combination workout is for lactate leaping legends ready to compete at the highest level. Become the ultimate limit leaper!
- Duration
- 1h 7m
- Main set effort
- RPE 8.8 / 10
- Distance
- 14km
- Terrain
- road
Lazy Sunday Shuffle 🦥 (Default Version)
The ultimate 40-minute Sunday indulgence! So perfectly relaxing that it feels like self-care in motion. This is running disguised as the most pleasant way to spend a lazy afternoon.
- Duration
- 40m
- Main set effort
- RPE 3 / 10
- Distance
- 5km
- Terrain
- any
Lazy Sunday Shuffle 🦥 (Long Version)
The luxurious 55-minute Sunday spa treatment! An extended indulgence in the most relaxing movement experience possible. This is like taking your body on a peaceful vacation.
- Duration
- 55m
- Main set effort
- RPE 3 / 10
- Distance
- 6.8km
- Terrain
- any
Lazy Sunday Shuffle 🦥 (Short Version)
A blissful 25-minute Sunday stroll! So relaxed and fun that you'll forget you're actually exercising. Perfect for those days when you want to move but also want to feel like you're lounging.
- Duration
- 25m
- Main set effort
- RPE 3 / 10
- Distance
- 3.2km
- Terrain
- any
Lung Buster's Delight 🫁 (Default Version)
The full lung-busting experience! Four 4-minute courses of respiratory torture that'll turn your lungs into aerobic powerhouses. This is the perfect recipe for developing serious VO2 max capacity.
- Duration
- 1h 5m
- Main set effort
- RPE 7.5 / 10
- Distance
- 12km
- Terrain
- track
Lung Buster's Delight 🫁 (Long Version)
The ultimate lung-busting marathon! Five 4-minute courses of pure respiratory destruction that'll transform your lungs into aerobic monsters. This epic feast is for serious lung-busting enthusiasts only.
- Duration
- 1h 20m
- Main set effort
- RPE 7.7 / 10
- Distance
- 15km
- Terrain
- track
Lung Buster's Delight 🫁 (Short Version)
Welcome to the lung-busting buffet! Three 4-minute servings of pure respiratory mayhem that'll leave your lungs begging for mercy. Short but devastatingly effective - perfect for when you want maximum lung expansion with minimal time commitment.
- Duration
- 50m
- Main set effort
- RPE 7.3 / 10
- Distance
- 9km
- Terrain
- track
Marathon Pace Mayhem 🏃♂️ (Chaos Training)
Welcome to marathon pace mayhem! 3x8 minute marathon tempo blocks with short breaks. This controlled chaos introduces you to the art of marathon pace running while building aerobic strength foundation.
- Duration
- 35m
- Main set effort
- RPE 5 / 10
- Distance
- 7.5km
- Terrain
- road
Marathon Pace Mayhem 🏃♂️ (Full Chaos)
Full marathon pace mayhem unleashed! 4x10 minute marathon tempo blocks with breaks. This extended chaos session builds serious marathon pace endurance while perfecting your race rhythm and pacing strategy.
- Duration
- 46m
- Main set effort
- RPE 5 / 10
- Distance
- 10km
- Terrain
- road
Mountain Goat's Revenge 🐐 (Classic Climb)
The full mountain goat experience! Eight 45-second hill charges that'll transform you into a hill-climbing legend. Perfect for building serious uphill power and mental toughness.
- Duration
- 55m
- Main set effort
- RPE 5 / 10
- Distance
- 7.5km
- Terrain
- trail
Mountain Goat's Revenge 🐐 (Epic Expedition)
The ultimate mountain goat transformation! Ten 60-second hill conquests that'll turn you into the undisputed ruler of all peaks. This is mountain goat mastery at its finest.
- Duration
- 1h 10m
- Main set effort
- RPE 5.1 / 10
- Distance
- 9.5km
- Terrain
- trail
Musical Chairs Marathon 🎵 (Epic Concert Experience)
The ultimate musical running experience! Like attending your own personal concert where you're both the performer and the audience. Every song tells a story of speed!
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- road
Musical Chairs Marathon 🎵 (Full Album Experience)
Transform your favorite album into a speed symphony! Every beat drop, tempo change, and emotional crescendo becomes your cue for pace variations. Music meets motion in perfect harmony!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- road
Peak Performance Pursuit 🏔️ (Everest Expedition)
The ultimate Everest expedition! Seven comprehensive hill circuit rounds that forge complete mountain mastery through the most challenging peak performance training known to humanity.
- Duration
- 1h 30m
- Main set effort
- RPE 7.2 / 10
- Distance
- 11km
- Terrain
- trail
Peak Performance Pursuit 🏔️ (Summit Climb)
The classic summit climb pursuit! Five comprehensive hill circuit rounds that combine endurance, power, and strength training for true peak performance mastery.
- Duration
- 1h 5m
- Main set effort
- RPE 6.3 / 10
- Distance
- 8km
- Terrain
- trail
Progressive Long Run
A challenging long run that starts easy and progressively builds to marathon pace or faster. Develops endurance and race-specific fitness.
- Duration
- 1h 30m
- Main set effort
- RPE 5 / 10
- Distance
- 18km
- Terrain
- road
Recovery Room Ramble 🏥 (Default Version)
The complete 30-minute rehabilitation program! Professional-grade active recovery that treats your body like the athlete it is. This is how champions recover between training sessions.
- Duration
- 30m
- Main set effort
- RPE 2 / 10
- Distance
- 4.2km
- Terrain
- road
Recovery Room Ramble 🏥 (Long Version)
The elite 40-minute rehabilitation retreat! Extended therapeutic treatment that elite athletes use to maximize recovery. This is your VIP pass to professional-grade recovery.
- Duration
- 40m
- Main set effort
- RPE 2 / 10
- Distance
- 5.6km
- Terrain
- road
Recovery Room Ramble 🏥 (Short Version)
A gentle 20-minute rehabilitation session! Perfect post-workout medicine for tired legs and overworked souls. This is your prescription for active recovery that actually feels good.
- Duration
- 20m
- Main set effort
- RPE 2 / 10
- Distance
- 2.8km
- Terrain
- road
Sisyphus's Punishment ⛰️ (Classic Sentence)
The full mythological experience! Six 3-minute boulder-pushing climbs that'll teach you the true meaning of perseverance. What doesn't kill you makes you a legend.
- Duration
- 1h 5m
- Main set effort
- RPE 6.6 / 10
- Distance
- 9km
- Terrain
- trail
Sisyphus's Punishment ⛰️ (Eternal Sentence)
The gods are truly angry! Eight 4-minute boulder-pushing climbs that'll forge you into a mythological legend. This is what builds immortal hill strength.
- Duration
- 1h 20m
- Main set effort
- RPE 7.1 / 10
- Distance
- 11km
- Terrain
- trail
Sisyphus's Punishment ⛰️ (Merciful Sentence)
The gods have been kind! Only four 2-minute boulder-pushing sessions up the mountain. Perfect for building hill endurance without the eternal suffering part.
- Duration
- 50m
- Main set effort
- RPE 6.1 / 10
- Distance
- 7km
- Terrain
- trail
Slow Burn to Fire 🔥 (Classic Blaze)
The gold standard of negative splits! Start like a smoldering ember and finish like a raging inferno. Your competition won't know what hit them when you come blazing past in the final miles.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- road
Slow Burn to Fire 🔥 (Epic Inferno)
The mother of all negative splits! This epic progression will transform you from a gentle breeze into a raging wildfire. Perfect for marathon training and building supreme mental fortitude.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 11km
- Terrain
- road
Speed Play Playground 🎠 (All-Day Recess)
The ultimate playground experience! Like having unlimited recess time where every corner holds a new speed adventure and your imagination sets the pace.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- any
Speed Play Playground 🎠 (Quick Recess)
Remember when running around the playground was pure joy? This classic fartlek brings back that childlike freedom with bursts of speed whenever your inner kid demands it!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- Terrain
- any
Speed Play Playground 🎠 (Recess Time)
The classic fartlek experience! Like having the whole playground to yourself with endless possibilities for speed adventures and joyful running exploration.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- any
Sunday Funday Shuffle 🌞 (Chill Vibes)
The most relaxed running experience ever! 60 minutes of pure Sunday chill with walk breaks and maximum enjoyment. Because sometimes the best runs are the ones that don't feel like work.
- Duration
- 1h 0m
- Main set effort
- RPE 3 / 10
- Distance
- 7km
- Terrain
- any
Sunday Funday Shuffle 🌞 (Weekend Warrior Special)
The ultimate Sunday adventure! 90 minutes of pure weekend warrior bliss with maximum chill vibes and walk breaks. For those who believe the best runs are the ones that feel like play dates.
- Duration
- 1h 30m
- Main set effort
- RPE 3 / 10
- Distance
- 10km
- Terrain
- any
Swedish Chef's Special 👨🍳 (Epic Banquet)
The grand Swedish fartlek banquet! A lavish feast of traditional speed play where the Nordic landscape becomes your master chef, preparing the perfect training experience.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 11km
- Terrain
- trail
Swedish Chef's Special 👨🍳 (Full Course Meal)
The complete Swedish fartlek feast! Prepared with authentic Nordic wisdom where every hill, tree, and trail feature becomes an ingredient in your perfect speed play recipe.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8km
- Terrain
- trail
Sweet Spot Serenade 🎵 (Acoustic Session)
A beautiful acoustic session of mixed tempo paces! Play three songs: 6 min marathon tempo, 4 min half marathon tempo, 3 min 10K tempo. Each song builds the intensity while staying in the sweet spot of threshold training.
- Duration
- 37m
- Main set effort
- RPE 7 / 10
- Distance
- 7.5km
- Terrain
- road
Sweet Spot Serenade 🎵 (Full Concert)
A full concert of mixed tempo magic! Perform an epic symphony: 8 min marathon tempo, 6 min half marathon tempo, 4 min 10K tempo. This sweet spot serenade develops pace mastery across all threshold zones.
- Duration
- 46m
- Main set effort
- RPE 7 / 10
- Distance
- 9.5km
- Terrain
- road
Sweet Spot Serenade 🎵 (Opera Magnum Opus)
The ultimate tempo opera! A magnum opus featuring 10 min marathon tempo, 8 min half marathon tempo, 6 min 10K tempo. This epic sweet spot serenade is for virtuoso runners ready to conduct their own tempo masterpiece.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 12.5km
- Terrain
- road
The Flash ⚡ (Extended Edition)
The director's cut of speed training! Extended superhero speed session for those who want maximum speed development. Includes bonus scenes of you being ridiculously fast.
- Duration
- 1h 0m
- Main set effort
- RPE 3.9 / 10
- Distance
- 10km
- Terrain
- track
Threshold Therapy Session 🛋️ (Full Treatment)
Extended therapy with Dr. Tempo! A comprehensive pyramid session: 4-6-8-6-4 minutes at tempo with healing recovery breaks. This full treatment session will resolve your deepest lactate threshold issues.
- Duration
- 50m
- Main set effort
- RPE 7 / 10
- Distance
- 10.5km
- Terrain
- road
Threshold Therapy Session 🛋️ (Initial Consultation)
Welcome to threshold therapy! A healing pyramid session: 3-5-3 minutes at tempo with recovery breaks. Dr. Tempo will help you work through your lactate issues in this therapeutic running session.
- Duration
- 36m
- Main set effort
- RPE 7 / 10
- Distance
- 7.5km
- Terrain
- road
Threshold Therapy Session 🛋️ (Intensive Therapy Program)
Intensive therapy program with Dr. Tempo! An epic pyramid session: 5-7-10-7-5 minutes at tempo. This intensive program is for serious patients ready to undergo complete lactate threshold transformation.
- Duration
- 1h 3m
- Main set effort
- RPE 7 / 10
- Distance
- 13km
- Terrain
- road
Threshold Thug's Takeover 💪 (Crime Syndicate)
The ultimate threshold crime syndicate operation! 5x8 minute tempo intervals - this is organized threshold crime at its finest. Only the most experienced threshold thugs should attempt this legendary heist.
- Duration
- 51m
- Main set effort
- RPE 8.4 / 10
- Distance
- 11km
- Terrain
- road
Threshold Thug's Takeover 💪 (Master Heist)
The threshold thugs are executing their master plan! 4x8 minute tempo intervals with strategic breaks to steal maximum fitness gains. You'll emerge from this heist as a certified threshold gangster.
- Duration
- 43m
- Main set effort
- RPE 8.2 / 10
- Distance
- 9km
- Terrain
- road
Threshold Thug's Takeover 💪 (Quick Heist)
The threshold thugs are staging a quick heist on your lactate system! 3x8 minute tempo intervals with short breaks to steal some serious fitness gains. Perfect for runners ready to get tough with their threshold training.
- Duration
- 35m
- Main set effort
- RPE 7.9 / 10
- Distance
- 7.5km
- Terrain
- road
Tortoise's Transformation 🐢➡️🚀 (Epic Evolution)
The ultimate metamorphosis workout! Begin your journey as the patient, methodical tortoise and gradually evolve into a speed machine that would make even the hare jealous. Patience, grasshopper... then BOOM!
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 8.5km
- Terrain
- road
Tortoise's Transformation 🐢➡️🚀 (Legendary Metamorphosis)
The stuff of running legends! Begin as the most patient creature on Earth and slowly, methodically transform into a rocket-powered speed machine. This epic journey will redefine what you think possible!
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12km
- Terrain
- road
Uphill Battle Brigade ⚔️ (Epic War)
The legendary Epic War campaign! Eight progressive battles that forge you into a hill-climbing general through the ultimate test of tactical uphill warfare mastery.
- Duration
- 1h 20m
- Main set effort
- RPE 4.4 / 10
- Distance
- 11.5km
- Terrain
- trail
Uphill Battle Brigade ⚔️ (Full Campaign)
The complete Uphill Battle Brigade campaign! Six progressive battles that transform you from recruit to hill-climbing general through systematic intensity progression.
- Duration
- 1h 0m
- Main set effort
- RPE 4.3 / 10
- Distance
- 8.5km
- Terrain
- trail
Usain's Revenge 🏃♂️ (Olympic Marathon)
The ultimate Usain experience! Extended 100m sprint session that'll have you feeling like you just conquered the Olympics. Eight explosive sprints that would make the legend himself proud.
- Duration
- 50m
- Main set effort
- RPE 2.3 / 10
- Distance
- 8km
- Terrain
- track
Zen Garden Stroll 🧘 (Default Version)
The complete 40-minute zen garden experience! A perfect blend of mindful running and meditation that transforms any route into your personal sanctuary of peace and clarity.
- Duration
- 40m
- Main set effort
- RPE 3 / 10
- Distance
- 5.5km
- Terrain
- trail
Zen Garden Stroll 🧘 (Long Version)
The ultimate 60-minute zen garden pilgrimage! An extended meditation retreat in motion that transforms your entire being through deep mindfulness, breath work, and gentle movement.
- Duration
- 1h 0m
- Main set effort
- RPE 3 / 10
- Distance
- 8km
- Terrain
- trail
Zen Garden Stroll 🧘 (Short Version)
A 30-minute mindful journey through your personal zen garden! This meditation-in-motion combines gentle running with breathing focus for complete mental clarity and inner peace.
- Duration
- 30m
- Main set effort
- RPE 3 / 10
- Distance
- 4km
- Terrain
- trail
Zen Master's Marathon Meditation 🧘♀️ (Enlightenment Intro)
Find your inner running Buddha with this peaceful 60-minute meditation in motion. Perfect for achieving that zen state where miles feel like inches and breathing becomes your mantra.
- Duration
- 1h 0m
- Main set effort
- RPE 4 / 10
- Distance
- 8km
- Terrain
- any
Zen Master's Marathon Meditation 🧘♀️ (Inner Peace Journey)
Achieve running enlightenment with this 90-minute moving meditation. Channel your inner Dalai Lama while building serious aerobic base - because wisdom and endurance go hand in hand.
- Duration
- 1h 30m
- Main set effort
- RPE 4 / 10
- Distance
- 12km
- Terrain
- any