RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy
1 h 20Inspired by Eliud Kipchoge
Sep 30, 2026
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FAMOUS RUNNING WORKOUTS
Track classics, Kenyan fartleks, Norwegian threshold and Italian marathon specifics — every session explained, scaled and ready for your watch.
Type
Difficulty
Time
Famous
Kipchoge-inspired sessions
Rolling fartleks, long tempo reps and the steady volume of the marathon great's training camp.
6 workouts · swipe →
Norwegian threshold
Controlled threshold in many reps — the double-threshold approach popularised by the Ingebrigtsens.
7 workouts · swipe →
Classic 5K sessions
The staples every 5K and 10K runner comes back to.
8 workouts · swipe →
Legends of the track
Sessions that carry a name: Yasso, Zátopek, Prefontaine, Moneghetti, the Michigan.
8 workouts · swipe →
Canova-style marathon work
Long, fast and specific — the Italian school of marathon training.
8 workouts · swipe →
Middle-distance speed
Mile and 1500 m sessions with real turnover.
8 workouts · swipe →
Benchmarks & tests
Know where you stand: time trials and FTP tests.
2 workouts · swipe →
All 50 run workouts
- RunningRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
1 h 20Inspired by Ron Warhurst - RunningFartlekDifficulty 3 of 5 — Hard
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
50 minInspired by Steve Moneghetti - RunningRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
1 h 15Inspired by Bart Yasso - RunningVO2maxDifficulty 4 of 5 — Very hard
Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
55 minInspired by Rob de Castella - RunningSpeedDifficulty 4 of 5 — Very hard
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
50 minInspired by Steve Prefontaine - RunningSpeedDifficulty 4 of 5 — Very hard
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
55 minInspired by Roger Bannister - RunningVO2maxDifficulty 3 of 5 — Hard
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
45 minInspired by Véronique Billat - RunningThresholdDifficulty 3 of 5 — Hard
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
1 h 05Inspired by Jack Daniels - RunningThresholdDifficulty 3 of 5 — Hard
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
1 h 15 - RunningThresholdDifficulty 2 of 5 — Moderate
3 × 10 min Threshold
3 × 10 min at threshold, 1–2 min jog
1 h - RunningThresholdDifficulty 3 of 5 — Hard
5 × 1 Mile Threshold
5 × 1 mile at threshold, ~60 s rest
1 h 05 - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
1 h 10 - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
1 h 10Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 5 × 6 min
5 × 6 min at controlled threshold, 1 min rest
1 h - RunningThresholdDifficulty 5 of 5 — Elite
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
1 h 10Inspired by Ingebrigtsen brothersElite · scaled version inside - RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy
1 h 20Inspired by Eliud Kipchoge - RunningHills & climbingDifficulty 3 of 5 — Hard
Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
1 h - RunningFartlekDifficulty 4 of 5 — Very hard
Kipchoge 13 × 3 min Fartlek
13 × 3 min hard / 1 min easy, rolling terrain
1 h 15Inspired by Eliud Kipchoge - RunningThresholdDifficulty 4 of 5 — Very hard
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
1 h 15Inspired by Eliud Kipchoge - RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 25 × 1 min
25 × 1 min fast / 1 min easy
1 h 10Inspired by Eliud Kipchoge - RunningRace-specificDifficulty 5 of 5 — Elite
Kipchoge 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest
1 h 30Inspired by Eliud Kipchoge - RunningLong run & rideDifficulty 4 of 5 — Very hard
Kipchoge-Style Long Run
30–40 km on rolling terrain, easy start, strong finish
2 h 30Inspired by Eliud Kipchoge - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Alternating Kilometres
10–12 × (1 km fast / 1 km steady), no stopping
1 h 30Inspired by Renato Canova - RunningRace-specificDifficulty 5 of 5 — Elite
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningRace-specificDifficulty 5 of 5 — Elite
6-5-4-3-2-1K Cutdown
6·5·4·3·2·1 km, each faster, 1 km moderate between
2 h 20Elite · scaled version inside - RunningLong run & rideDifficulty 5 of 5 — Elite
Canova Fast Long Run
28–38 km at 90–95% of marathon pace
2 h 30Inspired by Renato CanovaElite · scaled version inside - RunningRace-specificDifficulty 5 of 5 — Elite
Canova Special Block (AM)
Two substantial workouts in one day — this is the AM half
2 hInspired by Renato CanovaElite · scaled version inside - RunningSpeedDifficulty 5 of 5 — Elite
4 × (400–600–200) Sets
4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min
1 h 10 - RunningSpeedDifficulty 5 of 5 — Elite
Josh Kerr 5 × 500 + 5 × 200
5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s)
1 h 05Inspired by Josh Kerr - RunningSpeedDifficulty 4 of 5 — Very hard
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
1 h 10 - RunningThresholdDifficulty 4 of 5 — Very hard
Josh Kerr 4-Mile Tempo + Hard Mile
4 mi tempo, 3–4 min jog, 1 mi hard
1 h 15Inspired by Josh Kerr - RunningSpeedDifficulty 4 of 5 — Very hard
Fast-Finish 800s
6–8 × 800 m, surge the last 200, 2–3 min rest
1 h 10 - RunningSpeedDifficulty 5 of 5 — Elite
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
1 h 25Inspired by Mo Farah - RunningSpeedDifficulty 5 of 5 — Elite
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
1 h 20 - RunningVO2maxDifficulty 5 of 5 — Elite
Zátopek 40 × 400
40 × 400 m at 5K–10K effort, 200 m jog
1 h 50Inspired by Emil ZátopekElite · scaled version inside - RunningVO2maxDifficulty 4 of 5 — Very hard
The Zátopek 400s Day (Scaled)
A historical curiosity, scaled: 3 × 10 × 400 m
1 h 20Inspired by Emil Zátopek - RunningVO2maxDifficulty 4 of 5 — Very hard
3 × 1600 at 5K Pace
3 × 1600 m at 5K effort, 2–3 min jog
55 min - RunningVO2maxDifficulty 3 of 5 — Hard
12 × 400 at 5K Pace
12 × 400 m at 5K effort, 200 m jog or 60 s
55 min - RunningThresholdDifficulty 4 of 5 — Very hard
3 × 2K at 10K Pace
3 × 2 km at 10K effort, ~2 min jog
1 h - RunningHills & climbingDifficulty 3 of 5 — Hard
10 × 1 min Hills
10 × 1 min uphill hard, jog back down
55 min - RunningHills & climbingDifficulty 2 of 5 — Moderate
Hill Sprints
8–10 × 10–12 s maximal uphill sprints, full recovery
40 minInspired by Renato Canova - RunningRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
50 min
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