Running Workout Library
Browse structured running workouts for every training zone — personalized to your current fitness level. Enter a recent race result and get workouts with your exact target paces.
Get Your Workouts
Select a workout type and enter a recent race time.
Understanding Training Zones
Every good training plan uses different paces for different purposes. Running all your workouts at the same effort is one of the most common mistakes runners make. Here's what each zone develops:
Easy / Recovery Pace
70–80% of your training should be at this pace. It builds your aerobic engine, promotes recovery, and develops the mitochondrial density needed for endurance. You should be able to hold a full conversation.
Tempo / Threshold Pace
"Comfortably hard" — the pace you could sustain for about 60 minutes in a race. This pace trains your body to clear lactate more efficiently, raising the ceiling on your sustainable race pace.
Interval Pace (VO2max)
Hard 3–5 minute efforts that push your cardiovascular system to its maximum oxygen delivery capacity. These intervals are the fastest way to improve your VO2max.
Repetition Pace
Very short, very fast repeats (200–400m) that improve running economy — how efficiently you use oxygen at any given speed. These teach your neuromuscular system to recruit muscle fibers faster.
Long Run
Your longest run of the week, building physical and mental endurance. For marathon runners, this often includes race-pace segments to practice goal-pace running on tired legs.
How to Use This Library
- Enter a recent race: Use a time from the last 4–6 weeks, run at full effort
- Select a workout type: Choose based on what's on your plan for the day
- Follow the structure: Do the warm-up, hit the target paces, and cool down
- Listen to your body: If paces feel too hard, your input race may not reflect current fitness — be conservative
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Frequently Asked Questions
How often should I do interval workouts?
Most runners benefit from 1–2 quality sessions per week (intervals, tempo, or repetitions). The remaining days should be easy running. More isn't better — recovery between quality days is when adaptation occurs.
What if I can't hit the target paces?
If you consistently miss target paces, your input race time may not reflect current fitness. Try using a more recent race, or add 5–10 seconds per km to all paces. Fatigue, heat, and altitude also affect what's achievable on a given day.
Should I do more than one quality workout per week?
Intermediate and advanced runners typically do 2 quality sessions per week (e.g., Tuesday intervals + Thursday tempo). Beginners should start with one quality session plus easy running, adding a second only after building a consistent base of 3–4 weeks.
How important is the warm-up?
Essential for quality sessions. 10–15 minutes of easy running plus a few strides raises muscle temperature, increases blood flow, and prepares your cardiovascular system for hard efforts. Skipping warm-up increases injury risk and reduces performance.
Can I combine workout types in one session?
Advanced runners sometimes combine types (e.g., tempo + intervals) but this requires careful programming. For most runners, focusing on one quality stimulus per session produces better adaptations than mixed sessions.