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
Tue 28 Jul 2026 Tue 28 28.07.26 workout tempo fm-pace 8×1.5km 8×1.5km/90sec 8×1.5km W 4:00 /km R 1:32 21.0 km 5:21 /km 145 bpm 127 127 157 Tue 21 Apr 2026 Tue 21 21.04.26 workout CV 10k-pace 6×1.5km 6 × 1.5@3:42-3:46 6×1.5km W — R — 13.6 km 4:36 /km 149 bpm 88 81 114 Wed 1 Oct 2025 Wed 1 01.10.25 workout CV 10k-pace 7×1.5km Afternoon Run 7×1.5km W — R — 17.0 km 5:05 /km 145 bpm 115 98 124 Sat 22 Feb 2025 Sat 22 22.02.25 workout threshold hm-pace 3×1.5km Lunch Run 3×1.5km W — R — 10.8 km 5:05 /km 146 bpm 64 62 65 Wed 28 Feb 2024 Wed 28 28.02.24 workout vo2max 3×1.5km 3*1.5 3×1.5km W — R — 11.5 km 4:44 /km 146 bpm 78 65 68 Thu 21 Sep 2023 Thu 21 21.09.23 workout CV 5×1.5km 6*1.5@4:20→3:50workout 5×1.5km W — R — 18.0 km 4:55 /km 149 bpm 117 111 125 Fri 15 Sep 2023 Fri 15 15.09.23 workout CV 10k-pace 4×1.5km 4*(1.5@4:05/0.5)workout 4×1.5km W — R — 12.0 km 5:22 /km 147 bpm 79 79 77