Training Plan Library
Evidence-backed training notes, gear deep dives, and lab-tested guidance for runners who like the details.
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400m Repeats: The Classic Speed Workout for Runners
Master the 400m repeat—the track workout that builds speed, improves VO2max, and sharpens your racing edge. Complete guide with paces, recovery, and progressions.
800m Repeats: Building VO2max and Race Fitness
Master 800m repeats—the track workout that maximizes VO2max development and builds race-specific fitness. Complete guide with pacing, recovery, and programming.
Pyramid Workouts: The Complete Guide to Pyramid Intervals
Master the pyramid workout—a structured interval session that builds to a peak and descends. Learn variations, pacing, and how to program pyramids for racing success.
Ladder Workouts: Ascending and Descending Track Intervals
Master the ladder workout—a versatile track session that builds through progressively longer or shorter intervals. Complete guide with variations, pacing, and programming.
Mile Repeats: The Ultimate Distance Running Workout
Master mile repeats—the challenging track workout that builds race-specific endurance, mental toughness, and sustained speed. Complete guide with pacing and progressions.
Track Workouts: How to Use the Oval for Speed
The track is speed training's home. Learn how to structure track workouts, what distances mean, and how to get faster without getting intimidated.