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 11 Nov 2025 Tue 11 11.11.25 workout vo2max 6×800m 6*(800@3:50+200@4:30+400@3:40+200@4:30+200@3:30+200) 6×800m W — R — 15.0 km 4:38 /km 152 bpm 103 95 143 Sat 16 Aug 2025 Sat 16 16.08.25 long workout LT1 fm-pace 6×800m Morning Run 6×800m W — R — 20.9 km 6:34 /km 143 bpm 113 148 192 Tue 8 Jul 2025 Tue 8 08.07.25 workout tempo 3×800m Lunch Run 3×800m W — R — 10.0 km 6:05 /km 141 bpm 59 63 67 Tue 17 Sep 2024 Tue 17 17.09.24 workout repetition 8×800m 8*0.8@3:30/0.2 8×800m W — R — 13.5 km 5:28 /km 131 bpm 99 62 43 Thu 9 May 2024 Thu 9 09.05.24 long workout vo2max 8×800m Morning Run 8×800m W — R — 16.5 km 5:30 /km 146 bpm 109 108 105 Sun 14 Apr 2024 Sun 14 14.04.24 long workout vo2max 5×800m 5*(800/200/400/200) 5×800m W — R — 17.0 km 5:25 /km 142 bpm 111 101 95 Thu 23 Nov 2023 Thu 23 23.11.23 workout repetition 6×800m 6*(800@3:40/400@4:10) 6×800m W — R — 14.4 km 5:00 /km 147 bpm 101 89 98 Tue 21 Nov 2023 Tue 21 21.11.23 workout repetition 8×800m 8*800@3:30 8×800m W — R — 14.0 km 5:28 /km 150 bpm 110 100 112 Tue 14 Nov 2023 Tue 14 14.11.23 workout repetition 8×800m 8*800@3:35 8×800m W — R — 13.5 km 5:37 /km 143 bpm 105 87 77 Wed 8 Feb 2023 Wed 8 08.02.23 workout repetition 8×800m 8*(0.8@4:09/0.2) 8×800m W — R — 11.7 km 5:18 /km 147 bpm 100 75 75 Wed 14 Apr 2021 Wed 14 14.04.21 workout repetition 3×800m ☀️ I9: WU + 3*(0.8@3:46/0.8) + CD 3×800m W — R — 7.9 km 5:11 /km 152 bpm 68 54 68 Wed 31 Mar 2021 Wed 31 31.03.21 workout tempo fm-pace 4×800m ⏱️ 2WU + 5*(1@3:50/0.3) + 2CDworkout 4×800m W — R — 9.6 km 5:53 /km 142 bpm 69 62 53 Wed 22 Jan 2020 Wed 22 22.01.20 workout vo2max 8×800m 8*(800@4:20/200) +2км заминка 8×800m W — R — 10.2 km 4:59 /km 144 bpm 84 56 57 Wed 14 Aug 2019 Wed 14 14.08.19 workout 2×800m 2 км разминка, растяжка, два свободных ускорения + 800m 04:10 x 8 через 200 трусцой + 2 км заминка 2×800m W — R — 13.2 km 6:11 /km 156 bpm — 121 146 Wed 7 Aug 2019 Wed 7 07.08.19 workout 8×800m 2 км (разминка, растяжка, два свободных ускорения) + 800m 04:10 x 8 через 200 трусцой + 2 км заминка 8×800m W — R — 11.9 km 5:55 /km 143 bpm — 75 60