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Easy 30
A simple 30-minute easy run. Perfect for recovery days or getting started.
Beginner Fartlek
A fun, unstructured speed play session. Pick up the pace when you feel good, slow down when you need to.
Classic 400m Repeats
A track staple. 8×400m with 200m jog recovery.
Yasso 800s
Marathon predictor workout. Run 800m repeats where your time in minutes:seconds equals your marathon time in hours:minutes.
20-Minute Tempo
Classic tempo run at threshold pace. The bread and butter of distance training.
Progression Run
Start easy and get faster every segment. Great for learning pace control.
Mile Repeats
3×1 mile at 10K pace with 3 min recovery. Builds strength and lactate threshold.
VO2max 1000s
5×1000m at 3K-5K pace. A demanding session to build aerobic power.
Long Run with Marathon Pace
Long run finishing with marathon-pace segments. Simulates race fatigue.