Time Trial

5k Time Trial

Max Effort

3.1 Mile Time Trial // 90-95% Intensity

Tempo

7 Mile Alternating Tempo

Hard

Alternating tempo miles with float recovery.

Tempo

5 Mile Progressive

Hard

Progressive tempo run.

Tempo

6 Mile Progressive

Hard

Extended progressive tempo.

Tempo

4 Mile Progressive

Medium

Short continuous tempo.

Tempo

10 Mile Progressive

Very Hard

Marathon simulation.

Tempo

3 & 3 Mile Broken Tempo

Hard

Double Tempo blocks.

Tempo

10 Mile Alternating Tempo

Very Hard

No rest Tempo.

Tempo

10 Mile Progressive Long Run

Very Hard

Endurance + Speed.

Tempo

Tempo 2-1 Split

Hard

Build effort.

Interval

Tempo & Threshold Mix

Medium

Tempo, Threshold and Speed mix.

Interval

2k-800-400 Track Pyramid

Hard

Tempo buy-in + intervals.

Interval

Mile Tempo & Track Ladder

Very Hard

Mile Tempo + VO2 ladder.

Interval

8x800 & 8x400 Track

Very Hard

High volume speed.

Interval

800-400-600-300 Threshold

Hard

Varied Threshold.

Interval

Descending Threshold Track

Hard

Descending ladder.

Interval

Drop Set Intervals

Hard

Shorter/Faster.

Interval

Pyramid Intervals

Very Hard

200 to 1600 back to 200.

Interval

Mile Up & Overs

Very Hard

Segmented miles.

Fartlek

3-5-1 Threshold Ladder

Hard

Time-based intervals.

Fartlek

1-4-1 Pyramid Fartlek

Hard

Mixed time-based reps.

Fartlek

2-3-4-2-3 Fartlek

Very Hard

Tempo surging.

Fartlek

12x90s Fartlek

Medium

Short sharp reps.

Fartlek

1-3-1 Pyramid & Tempo Miles

Hard

Total fitness test.

Fartlek

3-2-1 Mixed Fartlek

Hard

Varied paces.

Fartlek

1 Mile & 10x60s Fartlek

Hard

Aerobic into speed.

Fartlek

1-5-1 Tempo Pyramid

Hard

Volume ladder.

Fartlek

3 Sets of 1-2-3 Fartlek

Medium

Manageable chunks.

Fartlek

5x5 Minute Tempo Fartlek

Hard

Specific strength.

Fartlek

10x2 Minute Fartlek

Medium

Rhythm building.

Fartlek

Rolling 800s

Hard

Continuous gear changes.

Fartlek

Rolling 400s

Hard

Short gear changes.

Easy

4 Mile Easy Run

Easy

Conversational pace.

Easy

5 Mile Easy Run

Easy

Conversational pace.

Easy

6 Mile Easy Run

Easy

Conversational pace.

Easy

7 Mile Long Run

Moderate

Base endurance.

Easy

8 Mile Long Run

Moderate

Base endurance.

Easy

9 Mile Long Run

Moderate

Base endurance.

Easy

10 Mile Long Run

Moderate

Base endurance.

Easy

11 Mile Long Run

Moderate

Base endurance.

Easy

12 Mile Long Run

Moderate

Base endurance.

Easy

13 Mile Long Run

Moderate

Half Marathon distance.

Easy

14 Mile Long Run

Hard

Marathon prep.

Easy

15 Mile Long Run

Hard

Marathon prep.

Easy

11 Mile Hotspot Long Run

Moderate

Long + 1/2mi fast.