Workout type

Race-Pace Workouts

Sessions run at, or just around, the pace you plan to race: marathon reps and alternations, The Michigan and a broken 5K for runners; broken swims and race-pace 25s and 50s in the pool. They teach the rhythm of goal pace and show whether it's realistic.

12 workoutsRunning · SwimmingFree

The sessions

RunRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
Run≈1h23Inspired by Ron Warhurst
RunRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
Run≈1h35Inspired by Bart Yasso
RunRace-specificDifficulty 5 of 5 — Elite
Kipchoge 8 × 1600
8 × 1600 m at marathon effort or quicker, ~2 min rest
Run≈1h36Inspired by Eliud Kipchoge
RunRace-specificDifficulty 5 of 5 — Elite
Canova Alternating Kilometers
10–12 × (1 km fast / 1 km steady), no stopping
Run≈1h57Inspired by Renato Canova
RunRace-specificEliteDifficulty 5 of 5 — Elite
Canova 4 × 6K
4 × 6 km at marathon effort or slightly faster, 1 km moderate between
Run≈2h32Inspired by Renato Canova
RunRace-specificEliteDifficulty 5 of 5 — Elite
6-5-4-3-2-1K Cutdown
6·5·4·3·2·1 km, each faster, 1 km moderate between
Run≈2h35
RunRace-specificEliteDifficulty 5 of 5 — Elite
Canova Special Block (AM)
Two substantial workouts in one day — this is the AM half
Run≈2h04Inspired by Renato Canova
RunRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
Run≈51 min
SwimRace-specificDifficulty 4 of 5 — Very hard
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
Swim≈28 minInspired by Brent Rushall
SwimRace-specificDifficulty 4 of 5 — Very hard
Broken 1500
3 × 500 at 1500 race effort, short rest
Swim≈43 min
SwimRace-specificDifficulty 4 of 5 — Very hard
8 × 50 Race Pace from a Dive
8 × 50 at 100 race pace from a dive, generous rest
Swim≈32 min
SwimRace-specificDifficulty 4 of 5 — Very hard
Broken 200
4 × 50 at 200 race pace, 10–20 s between
Swim≈27 min

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