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 20 Jul 2026 Mon 20 20.07.26 workout tempo fm-pace 10×1km 10×1km/90sec 10×1km W 4:04 /km R 2:58 13.7 km 4:46 /km 154 bpm 81 93 144 Mon 22 Jun 2026 Mon 22 22.06.26 workout threshold 6×1km Afternoon Run 6×1km W 3:51 /km R 1:56 8.6 km 4:40 /km 152 bpm 55 54 81 Thu 14 May 2026 Thu 14 14.05.26 workout CV 10k-pace 8×1km 8 × 1 / 0.2 8×1km W 3:44 /km R 2:09 16.0 km 5:20 /km 148 bpm 103 106 143 Sat 11 Apr 2026 Sat 11 11.04.26 long workout CV 10k-pace 5×1km Lunch Run 5×1km W — R — 26.0 km 4:42 /km 153 bpm 147 166 260 Tue 10 Mar 2026 Tue 10 10.03.26 workout CV 8×1km Night Run 8×1km W — R — 16.0 km 4:00 /km 156 bpm 103 95 148 Tue 20 Jan 2026 Tue 20 20.01.26 workout CV 5k-pace 10×1km 10 × 1km / 200mworkout 10×1km W 3:43 /km R 1:04 17.9 km 4:20 /km 137 bpm 116 70 69 Fri 12 Dec 2025 Fri 12 12.12.25 workout threshold hm-pace 10×1km Afternoon Run 10×1km W 4:00 /km R 1:48 16.1 km 4:37 /km 146 bpm 103 88 116 Tue 21 Oct 2025 Tue 21 21.10.25 workout CV 5k-pace 4×1km Afternoon Run 4×1km W — R — 8.7 km 4:50 /km 147 bpm 57 52 69 Wed 15 Oct 2025 Wed 15 15.10.25 workout threshold hm-pace 8×1km Lunch Run 8×1km W — R — 13.5 km 4:52 /km 148 bpm 86 81 111 Wed 8 Oct 2025 Wed 8 08.10.25 workout threshold 10×1km Lunch Run 10×1km W — R — 14.5 km 4:50 /km 150 bpm 96 92 130 Tue 23 Sep 2025 Tue 23 23.09.25 long workout threshold hm-pace 12×1km Morning Run 12×1km W — R — 17.8 km 5:16 /km 148 bpm 115 123 156 Sat 30 Aug 2025 Sat 30 30.08.25 long workout LT1 fm-pace 10×1km Morning Run 10×1km W — R — 25.6 km 5:42 /km 142 bpm 145 157 169 Sat 9 Aug 2025 Sat 9 09.08.25 long workout LT1 fm-pace 6×1km Morning Run 6×1km W 4:22 /km R 8:46 21.7 km 6:34 /km 147 bpm 119 172 238 Tue 15 Jul 2025 Tue 15 15.07.25 workout CV 7×1km Morning Run 7×1km W — R — 13.3 km 5:02 /km 150 bpm 90 89 123 Thu 10 Jul 2025 Thu 10 10.07.25 workout CV 8×1km Morning Run 8×1km W — R — 14.4 km 5:22 /km 142 bpm 99 84 103 Tue 1 Jul 2025 Tue 1 01.07.25 workout vo2max 5k-pace 8×1km Evening Run 8×1km W — R — 14.5 km 5:22 /km 134 bpm 99 68 65 Tue 17 Jun 2025 Tue 17 17.06.25 workout CV 10k-pace 6×1km Afternoon Run 6×1km W — R — 15.0 km 4:55 /km 145 bpm 94 84 110 Tue 27 May 2025 Tue 27 27.05.25 workout vo2max 4×1km Afternoon Run 4×1km W — R — 12.1 km 4:53 /km 145 bpm 77 71 93 Thu 17 Apr 2025 Thu 17 17.04.25 long workout vo2max 8×1km 8*1 8×1km W — R — 16.7 km 5:32 /km 139 bpm 115 95 99 Tue 15 Apr 2025 Tue 15 15.04.25 workout vo2max 8×1km 8*1@3:41workout 8×1km W — R — 12.5 km 5:09 /km 150 bpm 91 86 93 Sat 4 Jan 2025 Sat 4 04.01.25 long workout vo2max 5k-pace 8×1km 8*1@3:45 8×1km W — R — 19.8 km 5:37 /km 143 bpm 126 125 109 Tue 10 Dec 2024 Tue 10 10.12.24 workout CV 5×1km 1@4:00/1@4:30 5×1km W — R — 15.7 km 4:41 /km 141 bpm 97 77 71 Sat 23 Nov 2024 Sat 23 23.11.24 long workout tempo 10×1km WU+20km(1@4:10/1@4:40)+CD 10×1km W — R — 30.0 km 4:48 /km 148 bpm 177 179 186 Sat 16 Nov 2024 Sat 16 16.11.24 long workout tempo 7×1km Lunch Run 7×1km W — R — 28.0 km 5:03 /km 147 bpm 158 176 175 Tue 29 Oct 2024 Tue 29 29.10.24 workout vo2max 5k-pace 10×1km 10 * 1 km by feel / 1 minute rest 10×1km W — R — 15.1 km 4:54 /km 144 bpm 106 84 79 Thu 5 Sep 2024 Thu 5 05.09.24 workout vo2max 5k-pace 8×1km 8*1@(📈 3:58-3:37)/2' 8×1km W — R — 13.5 km 4:43 /km 147 bpm 92 78 85 Sun 18 Aug 2024 Sun 18 18.08.24 workout CV 6×1km Morning Run 6×1km W — R — 11.5 km 5:08 /km 128 bpm 76 46 32 Sun 16 Jun 2024 Sun 16 16.06.24 workout vo2max 5k-pace 6×1km 6*1@3:47 6×1km W — R — 14.0 km 5:51 /km 139 bpm 93 83 61 Tue 28 May 2024 Tue 28 28.05.24 workout CV 10k-pace 8×1km Morning Run 8×1km W — R — 15.3 km 5:17 /km 145 bpm 99 96 89 Fri 16 Feb 2024 Fri 16 16.02.24 workout vo2max 8×1km 8*1@steady 8×1km W — R — 17.0 km 4:35 /km 146 bpm 116 91 88 Sat 6 Jan 2024 Sat 6 06.01.24 long workout LT1 9×1km Morning Run 9×1km W — R — 30.0 km 5:16 /km 141 bpm 181 168 156 Tue 5 Dec 2023 Tue 5 05.12.23 long workout repetition 8×1km 8*(1@3:30/0.2)workout 8×1km W — R — 20.2 km 5:11 /km 143 bpm 151 118 111 Thu 26 Oct 2023 Thu 26 26.10.23 workout CV 10k-pace 7×1km 14km (1@4:05/1@4:35)workout 7×1km W — R — 17.0 km 4:32 /km 153 bpm 114 107 125 Fri 8 Sep 2023 Fri 8 08.09.23 workout CV 6×1km 6*1@4:10/0.5workout 6×1km W — R — 11.9 km 5:07 /km 150 bpm 78 78 90 Thu 17 Aug 2023 Thu 17 17.08.23 workout CV 8×1km Lunch Run 8×1km W — R — 14.4 km 5:24 /km 152 bpm 98 110 125 Tue 18 Jul 2023 Tue 18 18.07.23 workout CV 10k-pace 4×1km מדרגות 4×1km W — R — 13.4 km 5:57 /km 141 bpm 85 82 75 Thu 13 Jul 2023 Thu 13 13.07.23 workout tempo hm-pace 8×1km 8*1@4:15 8×1km W — R — 13.0 km 5:27 /km 153 bpm 84 100 121 Wed 5 Jul 2023 Wed 5 05.07.23 workout tempo 8×1km 8*(1@4:20/0.2) 8×1km W — R — 13.4 km 5:09 /km 147 bpm 86 82 85 Wed 21 Jun 2023 Wed 21 21.06.23 workout tempo hm-pace 8×1km Morning Run 8×1km W — R — 14.8 km 5:35 /km 147 bpm 93 101 105 Wed 8 Mar 2023 Wed 8 08.03.23 workout tempo 4×1km 4*(1@4:21/1@5:21) 4×1km W — R — 12.1 km 5:16 /km 142 bpm 74 68 68 Wed 15 Feb 2023 Wed 15 15.02.23 workout vo2max 6×1km Morning Runworkout 6×1km W — R — 12.6 km 5:19 /km 147 bpm 103 81 85 Wed 25 Jan 2023 Wed 25 25.01.23 workout repetition 10×1km 10 * (1@4:05 / 0.2 km)workout 10×1km W — R — 16.2 km 5:24 /km 147 bpm 147 109 116 Tue 22 Nov 2022 Tue 22 22.11.22 workout tempo fm-pace 4×1km Morning Run 4×1km W — R — 12.1 km 5:30 /km 142 bpm 82 71 72 Tue 20 Sep 2022 Tue 20 20.09.22 workout steady 4×1km WU + 7km(5:10/6:10) + CDworkout 4×1km W — R — 9.9 km 5:40 /km 134 bpm 56 48 32 Wed 28 Jul 2021 Wed 28 28.07.21 long workout repetition 9×1km ☀️ WU + 8*(1@3:30/0.2) + CDworkout 9×1km W — R — 16.6 km 5:31 /km 148 bpm 154 115 120 Thu 22 Jul 2021 Thu 22 22.07.21 workout repetition 8×1km ☀️ 8*(1@3:47/0.2)workout 8×1km W — R — 16.9 km 5:00 /km 147 bpm 129 105 110 Fri 2 Jul 2021 Fri 2 02.07.21 workout repetition 8×1km ⛅ WU + 8*(1@3:50/0.2) + CDworkout 8×1km W — R — 14.5 km 4:58 /km 151 bpm 115 95 107 Sat 19 Jun 2021 Sat 19 19.06.21 workout CV 4×1km ☀️ WU + 4@4:15 + 4*(1@3:50/2минуты) + CDworkout 4×1km W — R — 15.8 km 5:37 /km 148 bpm 121 111 115 Thu 29 Apr 2021 Thu 29 29.04.21 workout repetition 6×1km ☁️ WU + 6*(1@3:49/0.4) + CD 6×1km W — R — 13.2 km 5:24 /km 144 bpm 107 82 72 Fri 11 Dec 2020 Fri 11 11.12.20 workout CV 5k-pace 8×1km ⛅ I15: WU + 8*(1@4:00/0.2) + CDworkout 8×1km W — R — 15.0 km 5:12 /km 148 bpm 108 98 103 Thu 19 Nov 2020 Thu 19 19.11.20 workout CV 10k-pace 8×1km 🌨 I13: WU + 8*(1@4:10/0.2) + CD 8×1km W — R — 13.5 km 5:03 /km 144 bpm 95 76 71 Wed 28 Oct 2020 Wed 28 28.10.20 workout tempo 4×1km ☀️ I14: WU + 4*(1@4:25/1@5:25) + CD 4×1km W — R — 14.0 km 5:17 /km 143 bpm 87 80 79 Wed 16 Sep 2020 Wed 16 16.09.20 workout CV 10k-pace 4×1km ☀️ I10: WU + 4*(1@4:14/0.4) + CD 4×1km W — R — 10.5 km 5:16 /km 139 bpm 73 56 54 Fri 11 Sep 2020 Fri 11 11.09.20 workout vo2max 5k-pace 6×1km ☁️ WU + 6*(1@4:05/0.3) + CD 6×1km W — R — 12.1 km 4:54 /km 151 bpm 87 79 94 Wed 2 Sep 2020 Wed 2 02.09.20 workout CV 10k-pace 4×1km ☀️ I10: WU + 4*(1@4:12/0.4) + CD 4×1km W — R — 10.8 km 5:05 /km 145 bpm 74 63 66 Tue 28 Jul 2020 Tue 28 28.07.20 workout vo2max 8×1km ☀️ I15: WU + 8*(1@4:20/0.2) +CDworkout 8×1km W — R — 14.8 km 5:10 /km 150 bpm 125 99 113 Tue 7 Jul 2020 Tue 7 07.07.20 workout CV 5k-pace 8×1km ☀️ WU + 8*(1@4:30/0.2) + CD 8×1km W — R — 15.3 km 5:30 /km 151 bpm 123 111 127 Tue 26 May 2020 Tue 26 26.05.20 workout threshold 8×1km ☁️ I13: WU + 8*(1@4:42/0.2) + CD 8×1km W — R — 14.5 km 5:35 /km 150 bpm 114 105 115 Wed 29 Apr 2020 Wed 29 29.04.20 workout tempo hm-pace 4×1km ⛅ 2WU + 4*(1@4:50/1) 4×1km W — R — 10.0 km 6:15 /km 145 bpm 70 73 65 Wed 15 Jan 2020 Wed 15 15.01.20 workout CV 8×1km 2+8*(1@4:30/0.2)+2 8×1km W — R — 13.1 km 5:14 /km 147 bpm 104 81 84 Wed 4 Dec 2019 Wed 4 04.12.19 long workout threshold 8×1km 2+8*(1<4:45>/0.4)+2 8×1km W — R — 17.2 km 5:33 /km 141 bpm 128 97 89 Wed 25 Sep 2019 Wed 25 25.09.19 workout repetition 6×1km 2+(1<4:15>/0.2)*6+2 — жара 🔥 6×1km W 4:15 /km R 1:29 11.4 km 5:31 /km 149 bpm 101 80 87 Wed 18 Sep 2019 Wed 18 18.09.19 workout vo2max 4×1km 2 + (1<4:30>/0.4)*4 + 2 4×1km W — R — 9.8 km 5:51 /km 148 bpm 84 69 69