Runs

From: To:
Interval: reps – ✕
race long workout steady easy recovery LT1 tempo threshold CV vo2max repetition 5k-pace 10k-pace hm-pace fm-pace dnf fartlek gps-art hills ignore no-vdot problematic progression stroller warmup
2×20m 3×100m 4×100m 5×100m 6×100m 7×100m 8×100m 10×100m 11×100m 3×150m 6×150m 8×150m 10×150m 11×150m 12×150m 13×150m 19×150m 3×200m 4×200m 5×200m 6×200m 7×200m 8×200m 9×200m 10×200m 11×200m 12×200m 15×200m 18×200m 20×200m 3×300m 6×300m 8×300m 10×300m 30×300m 3×400m 4×400m 5×400m 6×400m 8×400m 9×400m 10×400m 12×400m 13×400m 14×400m 15×400m 16×400m 18×400m 22×400m 23×400m 30×400m 2×500m 3×500m 4×500m 5×500m 8×500m 10×500m 12×500m 20×500m 6×600m 10×600m 15×600m 2×800m 3×800m 4×800m 5×800m 6×800m 8×800m 10×800m 12×800m 2×1km 3×1km 4×1km 5×1km 6×1km 7×1km 8×1km 9×1km 10×1km 12×1km 15×1km 2×1.1km 6×1.2km 8×1.2km 2×1.5km 3×1.5km 4×1.5km 5×1.5km 6×1.5km 7×1.5km 8×1.5km 5×1.6km 6×1.6km 5×1.9km 1×2km 2×2km 3×2km 4×2km 5×2km 6×2km 1×2.5km 1×3km 3×3km 4×3km 2×3.5km 1×4km 2×4km 3×4km 1×5km 2×5km 3×5km 1×6km 2×6km 1×7km 1×7.5km 1×8km 1×8.5km 1×9km 1×10km 1×12km 1×14km 1×15km 1×19km 1×20km 5×15sec 3×20sec 4×20sec 3×30sec 4×30sec 5×30sec 2×45sec 10×1min 10×75sec 2×90sec 3×90sec 8×90sec 9×90sec 2×2min 10×4min 2×5min 3×5min 7×5min 3×6min 5×7min 3×8min 5×8min 5×10min 3×13min 2×15min 3×15min 4×15min 2×20min 2×25min
km pace hr rTSS Imp Suf
Sat 10 Jan 2026 Sat 10 10.01.26 long workout repetition 3×100m Afternoon Run 3×100m W — R — 22.8 km 4:41 /km 141 bpm 139 112 129 Thu 11 Sep 2025 Thu 11 11.09.25 workout repetition 7×100m Morning Run 7×100m W — R — 11.2 km 5:23 /km 145 bpm 63 67 93 Tue 4 Mar 2025 Tue 4 04.03.25 workout repetition 6×100m Morning Run 6×100m W — R — 10.8 km 5:38 /km 135 bpm 55 53 32 Wed 9 Oct 2024 Wed 9 09.10.24 workout repetition 8×100m Morning Run 8×100m W — R — 14.2 km 5:30 /km 141 bpm 76 79 69 Mon 15 Jul 2024 Mon 15 15.07.24 workout repetition 7×100m Lunch Run 7×100m W — R — 12.3 km 6:07 /km 140 bpm 62 76 63 Wed 8 May 2024 Wed 8 08.05.24 workout repetition 5×100m Lunch Run 5×100m W — R — 11.0 km 5:59 /km 134 bpm 57 57 31 Mon 18 Mar 2024 Mon 18 18.03.24 workout vo2max 4×100m Morning Run 4×100m W — R — 10.8 km 5:51 /km 124 bpm 52 39 16 Wed 17 Jan 2024 Wed 17 17.01.24 workout repetition 6×100m Lunch Run 6×100m W — R — 12.0 km 5:24 /km 132 bpm 68 53 29 Thu 11 Jan 2024 Thu 11 11.01.24 workout repetition 4×100m Morning Run 4×100m W — R — 10.1 km 5:27 /km 132 bpm 56 45 26 Fri 29 Sep 2023 Fri 29 29.09.23 workout repetition 5×100m Morning Run 5×100m W — R — 12.2 km 5:08 /km 135 bpm 71 55 37 Thu 7 Sep 2023 Thu 7 07.09.23 workout repetition 5×100m Afternoon Run 5×100m W — R — 12.1 km 5:32 /km 135 bpm 65 58 39 Tue 8 Aug 2023 Tue 8 08.08.23 workout repetition 10×100m Evening Run 10×100m W — R — 10.1 km 6:04 /km 136 bpm 54 56 35 Tue 4 Jul 2023 Tue 4 04.07.23 workout repetition 3×100m Evening Run 3×100m W — R — 9.0 km 5:51 /km 134 bpm 47 44 27 Tue 27 Jun 2023 Tue 27 27.06.23 workout vo2max 10×100m Morning Run 10×100m W — R — 10.2 km 6:00 /km 137 bpm 54 56 42 Thu 13 Apr 2023 Thu 13 13.04.23 workout repetition 5×100m Evening Run 5×100m W — R — 8.8 km 5:44 /km 138 bpm 48 48 33 Wed 15 Mar 2023 Wed 15 15.03.23 workout CV 5×100m Evening Run 5×100m W — R — 9.5 km 5:56 /km 125 bpm 50 38 16 Thu 2 Mar 2023 Thu 2 02.03.23 workout repetition 5×100m Afternoon Run 5×100m W — R — 8.3 km 6:02 /km 135 bpm 45 43 24 Tue 21 Feb 2023 Tue 21 21.02.23 workout repetition 8×100m Lunch Run 8×100m W — R — 10.1 km 5:53 /km 134 bpm 66 54 27 Tue 7 Feb 2023 Tue 7 07.02.23 workout repetition 8×100m Afternoon Run 8×100m W — R — 11.1 km 5:31 /km 135 bpm 76 54 33 Tue 17 Jan 2023 Tue 17 17.01.23 workout repetition 10×100m Morning Run 10×100m W — R — 10.1 km 5:36 /km 138 bpm 68 55 40 Fri 18 Feb 2022 Fri 18 18.02.22 workout repetition 6×100m 🌧 Morning Run 6×100m W — R — 7.6 km 6:57 /km 139 bpm 41 52 35 Sat 24 Jul 2021 Sat 24 24.07.21 workout repetition 6×100m ⛅ Плитка 100% 6×100m W — R — 10.1 km 5:42 /km 130 bpm 61 43 22 Thu 24 Jun 2021 Thu 24 24.06.21 workout repetition 10×100m ☀️ Lunch Run 10×100m W — R — 11.4 km 5:48 /km 132 bpm 67 53 26 Fri 11 Jun 2021 Fri 11 11.06.21 workout repetition 5×100m ☁️ 8 в третьей зоне + 5*100/100 5×100m W — R — 9.1 km 4:55 /km 146 bpm 59 51 60 Sat 3 Apr 2021 Sat 3 03.04.21 workout repetition 10×100m ☀️ A8: 130 + 10*(0.1/0.1) 10×100m W — R — 10.0 km 5:39 /km 136 bpm 76 51 29 Thu 11 Mar 2021 Thu 11 11.03.21 workout repetition 10×100m ☀️ 4 + 10*(0.1/0.1) + 4 10×100m W — R — 10.2 km 6:12 /km 140 bpm 73 62 47 Thu 20 Aug 2020 Thu 20 20.08.20 workout repetition 10×100m ☀️ A10: 8@130 + 10*(0.1/0.1) 10×100m W — R — 10.4 km 5:45 /km 138 bpm 64 57 39 Fri 2 Aug 2019 Fri 2 02.08.19 workout 10×100m Afternoon Run 10×100m W — R — 10.0 km 7:17 /km 130 bpm — 56 24