Training decisions

Running Workout Library

Choose a workout only after identifying its purpose. Most runners need one or two demanding sessions per week, enough recovery to absorb them, and a progression that matches current experience.

VO2max and track intervals

Use these sessions for controlled high-aerobic work, not all-out racing in practice.

400m Repeats

Shorter repetitions for speed, rhythm, and aerobic power.

800m Repeats

Two-lap intervals for VO2max and race-specific endurance.

Mile Repeats

Longer repetitions for sustained race-specific strength.

Interval Training Fundamentals

How work duration, pace, and recovery change the stimulus.

Threshold and sustained work

Build the ability to hold a controlled hard effort without turning every session into a time trial.

Cruise Intervals

Broken threshold segments with deliberately short recovery.

Tempo Runs

Continuous controlled work and how to set the right effort.

Lactate Threshold Explained

The physiology and practical pacing behind threshold sessions.

Variety, hills, and progression

Use varied interval lengths and gradients to target the same purpose with different mechanical demands.

Ladder Workouts

Ascending, descending, and mixed-distance sessions.

Pyramid Workouts

Symmetrical interval progressions with a defined peak.

Long Hill Repeats

Sustained climbing work for strength-endurance.

Short Hill Repeats

Brief, powerful repetitions with full-quality form.