19 workouts
Progression Runs
A progression run gets faster as it goes, finishing near tempo effort. It teaches the discipline of starting easy and the habit of finishing strong — exactly the pacing most races reward.
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
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
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
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 🎵🏃♂️ (Speed Symphony)
Like a beautiful symphony, this workout builds from a gentle whisper to a thunderous finale! Each movement gets stronger, each note more powerful, until you're conducting your own masterpiece of speed.
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.6km
- 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
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
Evolution Revolution 🧬🚀 (Species Upgrade)
Witness evolution in fast-forward! Start as a basic life form and rapidly evolve into the ultimate running species. Darwin would be amazed at this speed of natural selection!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.9km
- 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
From Zero to Hero 🦸♂️ (Origin Story)
Every superhero has an origin story! Start as mild-mannered Clark Kent and transform into Superman by the finish line. Your cape is optional, but your heroic finish is guaranteed!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.7km
- Terrain
- road
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
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
Slow Burn to Fire 🔥 (Quick Heat)
Start cool as a cucumber, finish hot as a jalapeño! This classic negative split will have you feeling like a running phoenix rising from the ashes of your comfort zone.
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.5km
- 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
Tortoise's Transformation 🐢➡️🚀 (Speed Evolution)
Channel your inner Aesop's fable hero! Start like a wise old tortoise and gradually transform into a speed demon. Slow and steady wins the race... until you surprise everyone with your secret turbo mode!
- Duration
- 30m
- Main set effort
- RPE 6 / 10
- Distance
- 5.8km
- Terrain
- road