Runs

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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
Mon 12 Oct 2026 Mon 12 12.10.26 workout tempo 1×2km Afternoon Run 1×2km W 3:59 /km R — 8.4 km 5:38 /km 141 bpm 46 49 58 Thu 17 Sep 2026 Thu 17 17.09.26 workout tempo 4×2km 🌙 4×2km/2min 4×2km W 3:57 /km R 1:25 10.0 km 4:22 /km 151 bpm 62 59 86 Tue 15 Sep 2026 Tue 15 15.09.26 workout threshold hm-pace 3×2km ☀️ Afternoon Run 3×2km W 3:55 /km R 2:12 9.1 km 4:30 /km 154 bpm 57 59 89 Thu 10 Sep 2026 Thu 10 10.09.26 workout threshold 4×2km ☀️ Afternoon Run 4×2km W 4:00 /km R 2:24 15.6 km 4:56 /km 153 bpm 92 108 173 Fri 21 Aug 2026 Fri 21 21.08.26 workout threshold 3×2km 3×2km + 3×1km 3×2km W 3:58 /km R 2:39 14.7 km 5:57 /km 148 bpm 98 102 125 Fri 7 Aug 2026 Fri 7 07.08.26 workout threshold hm-pace 5×2km 5×2km@4:00/2min 5×2km W 3:58 /km R 1:59 17.7 km 4:55 /km 146 bpm 106 102 139 Sat 1 Aug 2026 Sat 1 01.08.26 workout tempo fm-pace 4×2km Afternoon Run 4×2km W 4:02 /km R 2:00 19.0 km 5:04 /km 141 bpm 109 99 121 Sun 24 May 2026 Sun 24 24.05.26 workout threshold hm-pace 4×2km Night Run 4×2km W 3:52 /km R 2:31 16.0 km 4:48 /km 143 bpm 95 88 95 Sun 17 May 2026 Sun 17 17.05.26 long workout tempo fm-pace 6×2km Afternoon Run 6×2km W 4:01 /km R 2:58 19.3 km 5:03 /km 145 bpm 117 111 143 Sat 25 Apr 2026 Sat 25 25.04.26 workout threshold hm-pace 4×2km Lunch Run 4×2km W 3:52 /km R 1:32 14.2 km 4:37 /km 149 bpm 88 84 121 Thu 2 Apr 2026 Thu 2 02.04.26 workout tempo fm-pace 2×2km Afternoon Run 2×2km W — R — 10.2 km 4:52 /km 137 bpm 61 47 50 Sun 29 Mar 2026 Sun 29 29.03.26 long workout CV 6×2km 6 * (1.6@4:00-4:05 + 0.4@3:40-3:45 / 1@5:00) 6×2km W — R — 22.4 km 4:26 /km 154 bpm 133 140 226 Wed 25 Mar 2026 Wed 25 25.03.26 workout tempo 3×2km Afternoon Run 3×2km W — R — 11.4 km 4:35 /km 145 bpm 68 60 72 Sun 22 Mar 2026 Sun 22 22.03.26 long workout LT1 6×2km 6 * (1.6 hard + 0.4 harder / 1 easy) without GPS, so by feel. 6×2km W — R — 27.1 km 5:09 /km 144 bpm 158 157 194 Sat 12 Apr 2025 Sat 12 12.04.25 long workout CV 5×2km Lunch Runworkout 5×2km W — R — 23.5 km 5:04 /km 143 bpm 146 132 117 Mon 2 Sep 2024 Mon 2 02.09.24 workout CV 10k-pace 4×2km 4*8′@4:00/2′ 4×2km W — R — 11.6 km 4:57 /km 134 bpm 78 51 43 Wed 31 Jul 2024 Wed 31 31.07.24 workout CV 4×2km Morning Run 4×2km W — R — 12.5 km 4:48 /km 145 bpm 88 70 70 Sun 12 May 2024 Sun 12 12.05.24 long workout threshold hm-pace 2×2km ~ 8'/2' 2×2km W — R — 21.6 km 5:33 /km 139 bpm 136 124 96 Tue 30 Jan 2024 Tue 30 30.01.24 long workout vo2max 5×2km Morning Run 5×2km W — R — 20.7 km 4:38 /km 147 bpm 154 118 120 Tue 23 Jan 2024 Tue 23 23.01.24 long workout vo2max 5k-pace 5×2km 5*2@3:50 + 4@3:55 5×2km W — R — 20.1 km 4:30 /km 150 bpm 148 119 134 Mon 1 Jan 2024 Mon 1 01.01.24 long workout repetition 4×2km 4*2 + 4*1 📈 3:50 ~> 3:34 4×2km W — R — 20.3 km 5:06 /km 147 bpm 154 128 137 Thu 14 Dec 2023 Thu 14 14.12.23 long workout vo2max 2×2km 3+2+2 2×2km W — R — 20.0 km 5:10 /km 142 bpm 138 110 100 Thu 9 Nov 2023 Thu 9 09.11.23 long workout CV 5×2km 5*(2@HMP/0.5)workout 5×2km W — R — 20.0 km 4:49 /km 155 bpm 134 142 184 Fri 3 Nov 2023 Fri 3 03.11.23 workout CV 10k-pace 4×2km Lunch Run 4×2km W — R — 17.1 km 4:59 /km 155 bpm 123 123 148 Thu 5 Oct 2023 Thu 5 05.10.23 workout CV 6×2km 6*2@4:05 6×2km W — R — 18.0 km 4:51 /km 153 bpm 124 123 148 Thu 28 Sep 2023 Thu 28 28.09.23 long workout threshold hm-pace 5×2km 5*(2@4:15-4:00/0.5)workout 5×2km W — R — 17.5 km 5:10 /km 146 bpm 116 107 107 Wed 1 Feb 2023 Wed 1 01.02.23 long workout CV 6×2km 6*(2@4:24/0.4) 6×2km W — R — 18.1 km 5:10 /km 149 bpm 144 117 118 Thu 5 Jan 2023 Thu 5 05.01.23 workout vo2max 1×2km Lunch Run 1×2km W — R — 11.1 km 5:42 /km 147 bpm 77 75 83 Tue 3 Jan 2023 Tue 3 03.01.23 workout CV 2×2km Afternoon Run 2×2km W — R — 12.2 km 5:19 /km 155 bpm 96 96 119 Mon 26 Dec 2022 Mon 26 26.12.22 long workout CV 10k-pace 6×2km 6*2@4:26workout 6×2km W — R — 18.1 km 5:24 /km 149 bpm 145 123 127 Thu 1 Dec 2022 Thu 1 01.12.22 workout CV 10k-pace 3×2km Morning Run 3×2km W — R — 11.3 km 5:14 /km 151 bpm 86 79 91 Wed 4 Aug 2021 Wed 4 04.08.21 workout CV 5×2km ⛅ 5*(2@3:59/0.6) — God save Ibuprofenworkout 5×2km W — R — 14.9 km 4:58 /km 152 bpm 115 103 122 Sat 26 Jun 2021 Sat 26 26.06.21 workout repetition 2×2km ☀️ WU + 2*(2@3:50/2' + 2*(0.5@3:35-3:40/1')) + CD 2×2km W — R — 15.2 km 5:17 /km 149 bpm 119 102 115 Wed 16 Jun 2021 Wed 16 16.06.21 workout vo2max 5k-pace 4×2km ☀️ WU + 4*(2@4:00/0.5) + CDworkout 4×2km W — R — 16.2 km 5:18 /km 146 bpm 126 101 96 Wed 9 Jun 2021 Wed 9 09.06.21 workout vo2max 3×2km 🌈 3*(2@3:55/0.5)workout 3×2km W — R — 13.4 km 5:21 /km 144 bpm 102 82 75 Wed 7 Apr 2021 Wed 7 07.04.21 workout repetition 3×2km ☀️ I13: WU + 3*(2@4:00/0.4) + CD 3×2km W — R — 13.9 km 5:19 /km 148 bpm 125 92 103 Wed 3 Mar 2021 Wed 3 03.03.21 workout steady 2×2km I14: WU+8*(1@4:05/0.2)+CD 2×2km W — R — 12.5 km 5:57 /km 151 bpm 88 100 119 Wed 2 Dec 2020 Wed 2 02.12.20 long workout tempo fm-pace 6×2km ☁️ I20: WU + 6*2@4:33/0.5 + CD 6×2km W — R — 20.0 km 5:06 /km 143 bpm 127 108 105 Wed 30 Sep 2020 Wed 30 30.09.20 workout CV 3×2km ⛅ Secret2: WU + 3*(2@4:09/0.4) + CD 🏳️‍🌈 3×2km W — R — 13.9 km 5:14 /km 148 bpm 96 91 101 Wed 23 Sep 2020 Wed 23 23.09.20 workout CV 10k-pace 4×2km ☀️ WU + 4*(2@4:15/0.4) + CDworkout 4×2km W — R — 14.4 km 5:19 /km 151 bpm 106 107 123 Wed 12 Aug 2020 Wed 12 12.08.20 long workout vo2max 6×2km ⛅ I18: WU + 6 * ( 2@4.04 / 0.4 ) + CDworkout 6×2km W — R — 18.8 km 4:56 /km 151 bpm 148 124 137 Sun 7 Jun 2020 Sun 7 07.06.20 long workout repetition 1×2km ⛅ L22: ~144long 1×2km W — R — 22.3 km 6:10 /km 144 bpm 447 148 163 Thu 13 Feb 2020 Thu 13 13.02.20 workout CV 10k-pace 5×2km 2w+5*(2@4:35/0.4)+1.5c 5×2km W — R — 15.6 km 5:17 /km 148 bpm 121 101 105 Fri 1 Nov 2019 Fri 1 01.11.19 workout 2×2km 8км (120-130) + СБУ 2×2km W — R — 9.1 km 6:39 /km 130 bpm 48 49 20 Wed 28 Aug 2019 Wed 28 28.08.19 workout 3×2km 2km + (2km<5:15>/400m)*3 + 2km 3×2km W — R — 12.5 km 6:13 /km 135 bpm — 68 36 Thu 22 Aug 2019 Thu 22 22.08.19 workout 3×2km 2km + (2km<4.59>/400m)*3 + 2kmworkout 3×2km W — R — 11.2 km 6:29 /km 153 bpm — 100 109