Browse 80+ evidence-based training workouts
Showing 80 of 80 workouts
60-75% max HR or conversational pace
Relaxed, conversational pace running that builds aerobic base without stress
65-78% max HR, conversational to slightly labored
Extended duration run at easy to moderate pace
85-90% max HR or lactate threshold (15K-half marathon race pace)
Sustained effort at lactate threshold pace - 'comfortably hard'
95-100% max HR, 5K race pace
Fast 400m repeats at 5K pace with recovery jog
95-98% max HR, 5K to 3K pace
Half-mile repeats at 5K pace
92-96% max HR, 5K-10K pace
Kilometer repeats slightly slower than 5K pace
90-95% max HR, 10K to 5K pace
Mile repeats at 10K race pace
Variable - easy to hard efforts
Swedish 'speed play' - unstructured fast/slow segments
Starts 70% HR, finishes 85-90% HR
Start easy, gradually increase pace to tempo or faster
60-70% max HR, very comfortable
Very easy, short run to promote active recovery
95-100% effort, 8-12% grade
Steep hill sprints for power and strength
85-92% max HR, 5K-10K effort
2-3 minute sustained hill climbs
98-100% max HR, mile race pace or faster
Short, fast track repeats for speed
97-100% max HR, 800m-mile pace
Mid-distance speed work
85-95% max speed, relaxed
Short, controlled accelerations focusing on form
85-88% max HR, tempo/threshold pace
Daniels tempo pace broken into intervals
Goal race effort (varies by distance)
Sustained effort at goal race pace
80-85% max HR, marathon race pace
Sustained running at goal marathon pace
90-95% max HR
Popular marathon predictor workout: 800m in minutes:seconds of goal marathon time
90-96% max HR, 5K pace
Ascending/descending distance intervals (e.g., 400-800-1200-1600-1200-800-400)
92-96% max HR, 5K pace
Three-quarter mile repeats
80-84% max HR, half marathon pace
Moderate sustained effort between easy and tempo
Progressive from 75% to 90% max HR
Successive segments get progressively faster
95-98% max HR, 3K-5K pace
Classic 3-5 minute hard intervals
85-89% max HR, threshold pace
5-7 minute tempo segments with brief recovery
80-88% max HR, varied by terrain
Continuous running on hilly course at moderate-hard effort
70-95% max speed, progressive
Gradual accelerations from jog to fast over 100m
98-100% max HR, race effort
All-out race effort for testing/assessment
85-89% max HR, 15K-half marathon pace
2-mile repeats at threshold pace
60-75% max HR both runs
Two easy runs in one day (AM/PM)
Variable 70-85% max HR
Alternating minutes of easy and moderate pace
85-90% max HR, threshold
30-minute sustained maximum effort
70% HR easy, 85-89% tempo segment
Easy miles surrounding tempo segment
Moderate resistance, 2-3 sets
Full-body resistance training for runners
Bodyweight, hold positions 30-60 sec
Planks, bridges, anti-rotation exercises
Explosive movements, full recovery
Box jumps, bounding, jump rope, depth jumps
Moderate effort, focus on form
A-skips, B-skips, high knees, butt kicks, bounding
60-70% max HR, very easy
Easy running with exaggerated focus on proper mechanics
70-90% max HR depending on goal
Running motion in deep water with flotation belt
70-85% max HR
Stationary or road cycling for aerobic maintenance
Lap swimming for aerobic cross-training
Very low, <60% max HR
Very light movement: walking, yoga, mobility work
None
No training - full physical and mental recovery
85-95% max speed
Striding the diagonals of a field or track straightaways
60-70% max HR, 15-20 minutes
Very short, very easy run day before race or between hard workouts
Variable: 85-95% max HR
Combination of tempo segments and faster intervals
Goal race intensity
Mimics race conditions: pace, distance segments, fueling
Tempo run where second half is return route (mental game)
Ascending then descending intervals: 400-800-1200-1600-1200-800-400
Progressive 70% to 85% max HR
Long run with final miles at half marathon to tempo pace
Mid-distance speed intervals
88-92% max HR, 10K race pace
Long intervals at 10K pace
86-90% max HR, 10K to half marathon pace
Long tempo intervals
92-95% max HR, 5K race pace
1K repeats at 5K race pace
90-93% max HR, 10K race pace
5 x 1 mile at goal 10K pace
82-86% max HR, half marathon race pace
8-12 miles at goal half marathon pace
95-100% max HR, 5K race effort
All-out 5K effort for testing and race simulation
Variable, 70-95% max HR
Traditional unstructured speed play: surge when you feel good, recover as needed
Prescribed surge/recovery pattern: 2min hard, 1min easy x 8-10
Variable, 85-95% max HR during surges
Ascending/descending surge durations: 1-2-3-4-3-2-1 minutes hard
Alternating 1 minute hard, 1 minute easy
Long run starting easy, progressively faster to marathon pace or faster
70-75% HR easy, 85-88% HR finish
Long run easy pace with last 2-4 miles at tempo to half marathon pace
Variable, 70-85% max HR
Long run with alternating easy and marathon pace miles
60-70% max HR
Short, very easy recovery run
Moderate length recovery run
60-72% max HR
Longer recovery run for high-volume athletes
Variable, 75-92% max HR
Unstructured fartlek on rolling terrain, surging on uphills
85-92% max HR, controlled fast
Controlled fast running on downhill grades for eccentric strength
95-100% max effort, explosive
Explosive bounding uphill for power development
85-90% HR tempo, 95% HR surges
Tempo run with 30-60 second surges every 5-6 minutes
85-92% max HR, progressive
Tempo run where each mile gets progressively faster
85-89% max HR tempo segments
Two tempo segments separated by easy running
30 min tempo, 20 min easy, 10 min fast
85-89% max HR
Three 10-minute tempo intervals
85-88% max HR
Two 8-minute tempo intervals for beginners
95-100% max HR during work intervals
30 seconds at vVO2max, 30 seconds recovery, repeated
Progressive 70% to 88% max HR
Long aerobic run with progressive pace increase, Renato Canova method
70-75% max HR, steady
Classic long run at steady aerobic pace, Arthur Lydiard method
75-82% max HR
Moderate-length long run (16 miles max) on tired legs