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
Wed 19 Nov 2025 Wed 19 19.11.25 workout vo2max 5k-pace 4×400m Lunch Run 4×400m W — R — 7.0 km 5:50 /km 134 bpm 40 36 32 Thu 23 Oct 2025 Thu 23 23.10.25 workout threshold hm-pace 5×400m Morning Run 5×400m W — R — 7.9 km 5:05 /km 141 bpm 45 41 46 Thu 26 Jun 2025 Thu 26 26.06.25 workout tempo hm-pace 5×400m Afternoon Run 5×400m W — R — 8.7 km 5:26 /km 134 bpm 48 41 40 Mon 7 Apr 2025 Mon 7 07.04.25 workout vo2max 6×400m 3*800@3:42 + 6*400@3:40workout 6×400m W — R — 13.7 km 4:51 /km 149 bpm 86 87 90 Tue 1 Apr 2025 Tue 1 01.04.25 workout CV 10k-pace 10×400m Lunch Run 10×400m W 3:54 /km R 0:56 11.4 km 5:10 /km 149 bpm 68 75 77 Wed 16 Oct 2024 Wed 16 16.10.24 workout repetition 10×400m 10 по 400 10×400m W 3:02 /km R 1:54 10.0 km 5:46 /km 138 bpm 80 57 41 Thu 4 Jul 2024 Thu 4 04.07.24 workout repetition 3×400m Morning Run 3×400m W — R — 7.1 km 7:37 /km 118 bpm 42 34 20 Mon 3 Jun 2024 Mon 3 03.06.24 workout vo2max 5k-pace 3×400m Lunch Run 3×400m W — R — 12.0 km 5:30 /km 143 bpm 74 73 69 Tue 12 Mar 2024 Tue 12 12.03.24 workout vo2max 10×400m 400/400 — все по настроению 10×400m W 3:43 /km R 2:24 10.3 km 5:13 /km 146 bpm 69 65 68 Tue 20 Feb 2024 Tue 20 20.02.24 workout repetition 10×400m Morning Run 10×400m W — R — 14.1 km 4:54 /km 142 bpm 93 74 70 Tue 31 Oct 2023 Tue 31 31.10.23 long workout repetition 10×400m 10*400@3:20/200workout 10×400m W — R — 16.9 km 5:49 /km 139 bpm 117 100 73 Tue 24 Oct 2023 Tue 24 24.10.23 workout repetition 9×400m 9*400@3:20/200workout 9×400m W — R — 12.0 km 5:26 /km 145 bpm 85 79 78 Wed 18 Oct 2023 Wed 18 18.10.23 workout repetition 8×400m 8*400@3:20/200 8×400m W — R — 11.2 km 5:05 /km 148 bpm 78 73 80 Tue 22 Aug 2023 Tue 22 22.08.23 workout repetition 6×400m Еще 6*400@3:40 6×400m W — R — 6.5 km 7:36 /km 141 bpm 47 53 42 Tue 22 Aug 2023 Tue 22 22.08.23 workout repetition 10×400m 10*400@3:40 10×400m W — R — 7.9 km 5:11 /km 151 bpm 57 57 63 Thu 20 Jul 2023 Thu 20 20.07.23 workout repetition 8×400m Evening Run 8×400m W — R — 9.7 km 6:23 /km 132 bpm 68 51 29 Wed 5 May 2021 Wed 5 05.05.21 workout repetition 10×400m ☀️ I13: WU + 10*(0.4@3:40/0.4) + CDworkout 10×400m W — R — 13.3 km 4:55 /km 149 bpm 108 81 92 Tue 18 Aug 2020 Tue 18 18.08.20 workout repetition 8×400m ☀️ I10: WU + 8 * (0.4@3:35 / 0.4) + CD 8×400m W — R — 9.4 km 5:13 /km 148 bpm 79 61 69 Tue 21 Jul 2020 Tue 21 21.07.20 workout repetition 4×400m 🌧 WU + 4*(1@4:20/0.2)+4*(0.4@4.05/0.2) + CDworkout 4×400m W — R — 11.0 km 5:06 /km 148 bpm 90 67 74 Tue 14 Jul 2020 Tue 14 14.07.20 workout repetition 10×400m ☁️ WU+4*(1@4.00/0.2)+10*(0.4@3:50/0.2)+CDworkout 10×400m W — R — 15.8 km 5:15 /km 148 bpm 146 102 106 Wed 1 Jul 2020 Wed 1 01.07.20 workout repetition 8×400m ⛅ WU + 8*(0.4@4:15/0.2) + CDworkout 8×400m W — R — 10.6 km 5:16 /km 148 bpm 87 68 73 Thu 18 Jun 2020 Thu 18 18.06.20 workout repetition 9×400m ⛅ I13: WU + 9*(0.4@3:50/recovery) + CD 9×400m W — R — 12.7 km 5:37 /km 142 bpm 113 76 61 Thu 4 Jun 2020 Thu 4 04.06.20 workout repetition 9×400m ⛅ I10: WU + 10*(0.4@max/0.2) + CD 9×400m W — R — 10.0 km 5:54 /km 141 bpm 100 67 54 Thu 28 May 2020 Thu 28 28.05.20 workout repetition 8×400m ☀️ I10: WU + 8*(0.4@4.09/0.2) + CD 8×400m W — R — 10.0 km 5:53 /km 144 bpm 83 67 62 Fri 3 Jan 2020 Fri 3 03.01.20 workout repetition 5×400m Фартлек 5×400m W — R — 12.1 km 5:10 /km 147 bpm 103 72 79