Reduces Interval sessions only: removes tempo efforts, takes 200m off each remaining rep, removes reps of 200m or less, and leaves recovery unchanged.

Time Trial

3.1 Miles Time Trial

Max Effort

3.1 Mile Time Trial // 90-95% Intensity

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Tempo

7 Mile Alternating Tempo

Hard

Alternating tempo miles with float recovery.

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Tempo

5 Mile Progressive

Hard

Progressive tempo run.

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Tempo

6 Mile Progressive

Hard

Extended progressive tempo.

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Tempo

4 Mile Progressive

Medium

Short continuous tempo.

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Tempo

10 Mile Progressive

Very Hard

Marathon simulation.

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Tempo

3 & 3 Mile Broken Tempo

Hard

Double Tempo blocks.

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Tempo

10 Mile Alternating Tempo

Very Hard

No rest Tempo.

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Tempo

10 Mile Progressive Long Run

Very Hard

Endurance + Speed.

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Tempo

Tempo 2-1 Split

Hard

Build effort.

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Interval

1 Mile / 2x 0.5 Miles / 4x 0.25 Miles

Medium

Tempo, Threshold and Speed mix.

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Interval

1.2 Miles / 3x 0.5 Miles / 3x 0.37 Miles / 3x 0.25 Miles

Hard

Tempo buy-in + intervals.

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Interval

1 Mile / 3x 0.25 Miles / 2x 0.37 Miles / 0.75 Miles / 2x 0.37 Miles / 3x 0.25 Miles

Very Hard

Mile Tempo + VO2 ladder.

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Interval

8x 0.5 Miles / 8x 0.25 Miles

Very Hard

High volume speed.

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Interval

2x 0.5 Miles / 3x 0.25 Miles / 2x 0.37 Miles / 4x 0.19 Miles

Hard

Varied Threshold.

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Interval

0.5 Miles / 2x 0.62 Miles / 3x 0.37 Miles / 4x 0.25 Miles

Hard

Descending ladder.

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Interval

0.62 Miles / 0.5 Miles / 0.37 Miles / 0.25 Miles / 0.12 Miles

Hard

Shorter/Faster.

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Interval

0.12 Miles / 0.25 Miles / 0.5 Miles / 0.75 Miles / 1 Mile / 0.75 Miles / 0.5 Miles / 0.25 Miles / 0.12 Miles

Very Hard

200 to 1600 back to 200.

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Interval

1 Mile / 0.62 Miles / 2x 0.5 Miles / 3x 0.37 Miles / 4x 0.25 Miles

Very Hard

Track reps at progressively faster race paces.

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Fartlek

3 / 4 / 5 / 3 / 2 / 1

Hard

Time-based intervals.

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Fartlek

1 / 4 / 2 / 3 / 3 / 2 / 4 / 1

Hard

Mixed time-based reps.

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Fartlek

2 / 3 / 4 / 2 / 3 (Ending fast)

Very Hard

Tempo surging.

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Fartlek

12x 90s

Medium

Short sharp reps.

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Fartlek

1 Mile / 1 / 2 / 3 / 2 / 1 / 1 Mile

Hard

Total fitness test.

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Fartlek

1 Mile / 2x 3 mins / 3x 90s / 2x 2 mins / 4x 60s

Hard

Varied paces.

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Fartlek

1 Mile / 10x 60s

Hard

Aerobic into speed.

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Fartlek

1 / 2 / 3 / 4 / 5 / 4 / 3 / 2 / 1

Hard

Volume ladder.

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Fartlek

3x (1 / 2 / 3)

Medium

Manageable chunks.

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Fartlek

5x 5 Mins

Hard

Specific strength.

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Fartlek

10x 2 Mins

Medium

Rhythm building.

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Fartlek

4x 0.5 Miles

Hard

Continuous gear changes.

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Fartlek

5x 0.25 Miles

Hard

Short gear changes.

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Easy

4 Mile Easy Run

Easy

Conversational pace.

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Easy

5 Mile Easy Run

Easy

Conversational pace.

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Easy

6 Mile Easy Run

Easy

Conversational pace.

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Easy

7 Mile Long Run

Moderate

Base endurance.

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Easy

8 Mile Long Run

Moderate

Base endurance.

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Easy

9 Mile Long Run

Moderate

Base endurance.

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Easy

10 Mile Long Run

Moderate

Base endurance.

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Easy

11 Mile Long Run

Moderate

Base endurance.

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Easy

12 Mile Long Run

Moderate

Base endurance.

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Easy

13 Mile Long Run

Moderate

Half Marathon distance.

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Easy

14 Mile Long Run

Hard

Marathon prep.

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Easy

15 Mile Long Run

Hard

Marathon prep.

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Easy

11 Mile Hotspot Long Run

Moderate

Long + 1/2mi fast.

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