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
Sat 23 Aug 2025 Sat 23 23.08.25 long workout LT1 6×200m Morning Run 6×200m W — R — 25.0 km 6:44 /km 147 bpm 142 201 283 Wed 4 Jun 2025 Wed 4 04.06.25 workout repetition 4×200m Afternoon Run 4×200m W — R — 10.5 km 5:12 /km 133 bpm 60 47 45 Thu 19 Sep 2024 Thu 19 19.09.24 workout repetition 6×200m Morning Run 6×200m W — R — 10.3 km 5:32 /km 123 bpm 56 36 17 Fri 16 Aug 2024 Fri 16 16.08.24 workout repetition 8×200m Lunch Run 8×200m W — R — 13.6 km 6:11 /km 139 bpm 110 86 69 Mon 12 Aug 2024 Mon 12 12.08.24 workout repetition 5×200m 3*3km/2'' + 5*0.2/1' 5×200m W — R — 13.3 km 4:44 /km 143 bpm 96 71 74 Sat 3 Aug 2024 Sat 3 03.08.24 workout repetition 5×200m Morning Run 5×200m W — R — 13.9 km 5:23 /km 148 bpm 103 93 91 Wed 10 Jul 2024 Wed 10 10.07.24 workout repetition 5×200m (.4+.6+.8+1.2+.8+.6+.4)@3:50 + 5*(200/200) 5×200m W — R — 12.1 km 6:36 /km 141 bpm 92 81 63 Mon 1 Jul 2024 Mon 1 01.07.24 long workout repetition 5×200m Lunch Run 5×200m W — R — 15.2 km 6:20 /km 145 bpm 105 108 102 Tue 14 May 2024 Tue 14 14.05.24 workout vo2max 5k-pace 5×200m Morning Run 5×200m W — R — 12.2 km 6:19 /km 124 bpm 61 49 23 Tue 23 Apr 2024 Tue 23 23.04.24 workout CV 5k-pace 3×200m Morning Run 3×200m W — R — 6.9 km 4:57 /km 142 bpm 44 38 33 Sat 13 Jan 2024 Sat 13 13.01.24 long workout repetition 7×200m Lunch Run 7×200m W — R — 18.1 km 5:27 /km 143 bpm 110 109 95 Tue 26 Sep 2023 Tue 26 26.09.23 workout vo2max 6×200m Morning Run 6×200m W — R — 10.3 km 7:59 /km 131 bpm 57 69 34 Thu 10 Aug 2023 Thu 10 10.08.23 workout repetition 5×200m Afternoon Run 5×200m W — R — 8.6 km 5:47 /km 147 bpm 57 60 63 Fri 29 Nov 2019 Fri 29 29.11.19 workout repetition 9×200m 2 + 9*(0.2<3:30>/0.2) + 2 9×200m W — R — 8.1 km 6:29 /km 144 bpm 76 58 52