Running Workouts
Structured sessions for every training goal. Choose a workout, find your pace targets using the calculators below, and go.
Speed & Intervals
Classic 400m Repeats
6–8 × 400m at 5K race pace with 90 seconds recovery. Builds speed, VO2max capacity, and the ability to sustain fast paces.
Tip: First rep should feel almost controlled. If the last rep is dramatically slower than the first, you started too fast.
1K Threshold Intervals
5–6 × 1,000m at 10K race effort with 2 minutes easy recovery. Raises lactate threshold and teaches race-effort pacing.
Tip: Each 1K should feel 'comfortably hard' — you should be able to speak a few words but not hold a conversation.
Pyramid Session
200m / 400m / 600m / 800m / 600m / 400m / 200m with equal time recovery. Progressively builds and releases intensity.
Tip: Start conservatively. The pyramid format makes the second half feel easier mentally — use this to push on the way back down.
Tempo & Threshold
Continuous Tempo Run
20–30 minutes of sustained running at your lactate threshold pace (10K to half marathon effort). The single most effective session for improving running economy.
Tip: Tempo pace should feel 'comfortably hard'. You can speak in short sentences but not hold a conversation. If you're gasping, you're running too fast.
Tempo Intervals
3–4 × 8–10 minutes at threshold pace with 2 minutes easy recovery between. Builds threshold volume in more manageable segments.
Tip: Useful when you're building up to continuous tempo runs or on difficult terrain where maintaining exact pace is hard.
Long Runs
Easy Long Run
Fully conversational pace, extended duration. Builds aerobic base, fat metabolism, and time-on-feet resilience. The backbone of any distance training block.
Tip: You should be able to hold a full conversation throughout. If you can't, slow down. Most runners run long runs too fast.
Long Run with Negative Split
Run the first half easy (Zone 2), the second half at Marathon Pace (Zone 3). Teaches pacing discipline and marathon-specific effort management.
Tip: The first half should feel almost too easy. The second half builds to a controlled, sustained effort — not a race finish.
Marathon Pace Long Run
The final 30–40% of a long run is run at goal marathon pace. Used in the 8–12 weeks before a marathon to develop pace feel.
Tip: Only include marathon pace sections after you've built an adequate aerobic base. These are demanding sessions — allow extra recovery.
Strength & Cross-Training
Running-Specific Strength Session
Posterior chain focus: single-leg deadlifts, glute bridges, Nordic curls, calf raises, Copenhagen adductor holds. Reduces injury risk and improves running economy.
Tip: Perform after an easy run or on a cross-training day. Heavy leg strength on the day before a quality session reduces performance.
Hill Repeats
6–10 × 30–60 second hill sprints with a walk-down recovery. Builds leg strength, power output, and improves running form.
Tip: Focus on driving knees and pumping arms on the uphill. The downhill walk is active recovery — don't rush it.
Hyrox-Specific
Full Hyrox Simulation
1 km run + station, repeated × 8. The most race-specific Hyrox session. Builds the ability to run hard, transition to exercise, and repeat.
Tip: Don't go for a time record until you've done this at least twice. The first run-through teaches you about your pacing and your weakest station.
Station Circuit
All 8 stations at half distance with minimal rest between stations. Builds station-to-station endurance without full race stress.
Tip: Use 60–70% of race weight in early blocks. Prioritise technique — particularly on wall balls, SkiErg, and sled.
Run a session
Pick a workout, enter your pace, and follow the guided timer. Works great on tablets and gym screens.
Find your pace targets
Use these calculators to find the right pace for each session.
Training Paces Calculator
Easy, marathon, threshold, and interval paces from a recent race
Pace to HR Zone Calculator
Translate pace zones into heart rate zones and back
Interval Generator
Build structured interval sessions for any distance
Running Plan Generator
Generate a full week-by-week training plan
Hyrox Workout Generator
Hyrox-specific weekly training sessions
Training Load Estimator
Check your weekly training load is within safe limits
Build your own interval session
Use the Interval Generator to create a custom session matched to your pace and fitness level — then run it with the built-in fullscreen timer.
Open Interval Generator →Running workout questions answered
How do I use the workout timer?
Select a workout from the library above, enter your running pace, and tap 'Run This Session'. The fullscreen timer guides you through each step — warm-up, intervals, recovery, and cool-down — with pace targets and countdowns. It works well on phones, tablets, and gym screens.
Can I create my own interval workout?
Yes. Use the Interval Generator tool to build a custom session based on your target race, pace, and fitness level. Once generated, tap 'Run This Session' to launch the fullscreen timer with your custom intervals.
What pace should I enter for the workout timer?
Enter your current easy running pace in min:sec per kilometre — for example, 6:00 for six minutes per kilometre. The timer automatically adjusts targets for warm-up, fast reps, recovery, and cool-down based on this baseline.
Do the workouts work on an iPad or tablet?
Yes. The fullscreen workout timer is designed to fill the entire screen, making it ideal for propping up a tablet on a treadmill, gym floor, or track-side. The countdown numbers and pace targets are large enough to read at a glance.