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Running

Running workouts.

Tempo, VO₂ intervals, hills, and race-week sessions grounded in how endurance actually adapts.

40-Minute Tempo Run Workout for Distance Runners

Intermediate

A 40-minute tempo session is typically 10 minutes easy, 20–25 minutes at threshold (comfortably hard, RPE ~7), then a cool-down. It trains l…

40–50 min · Running shoes, Watch or phone

800m Interval Workout for 5K and 10K Speed

Intermediate

A standard speed session is 6 × 800m at roughly 5K effort with 400m jog recoveries, plus warm-up and cool-down. It raises aerobic power and …

45–60 min · Track or measured route, Spikes optional

Hill Sprint Workout for Power and Running Economy

All levels

Hill sprints are 8–10 reps of 8–10 seconds uphill near max effort with full walk-down recovery. On a moderate grade (~3–6%), they build powe…

30–40 min · Hill or treadmill incline, Training shoes

Long Run Workout + Fueling Plan for Marathon Training

All levels

A training long run is mostly easy aerobic pace for 75–150 minutes, with optional final 15–20 minutes at marathon effort late in a block. Pr…

75–150 min (phase dependent) · Fuel/gels or real food, Soft flask or belt optional

Race Week Shakeout Run and Pre-Race Workout

All levels

A race-week shakeout is a short easy jog (15–25 minutes) with 3–4 relaxed strides, usually the day before or morning of the race. No tempo, …

20–30 min · Race shoes (optional short wear)
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