Difficulty 4 of 5 — Very hard
Kipchoge 13 × 3 min Fartlek
13 × 3 min hard / 1 min easy, rolling terrain
51 running sessions
Famous running workouts
Track classics, Kenyan fartleks, Norwegian threshold and Italian marathon specifics — every session explained, scaled and ready for your watch.
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All 51 run workouts
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
Norwegian 4 × 4
4 × 4 min at 90–95% max HR, 3 min easy jog
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
20-Minute Tempo Run
20 min continuous at threshold
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
3 × 10 min Threshold
3 × 10 min at threshold, 1–2 min jog
5 × 1 Mile Threshold
5 × 1 mile at threshold, ~60 s rest
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
Norwegian 5 × 6 min
5 × 6 min at controlled threshold, 1 min rest
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
Kipchoge 17 × 2 min Fartlek
17 × 2 min fast / 1 min easy
Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
Kipchoge 25 × 1 min
25 × 1 min fast / 1 min easy
Kipchoge 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest
Kipchoge-Style Long Run
30–40 km on rolling terrain, easy start, strong finish
Canova Alternating Kilometers
10–12 × (1 km fast / 1 km steady), no stopping
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
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