Eight all-out 30s sprints with active recovery. Spikes VO₂ max fast.
Classic 30s hard / 30s easy. 12 reps near VO₂ max pace.
10 rounds of 40s push / 20s float. Lactate-tolerance focus.
Eight 60s on / 60s off at threshold+. Builds lactate ceiling.
Six 90s on / 90s off. Sustained anaerobic effort.
Ten 100m sprints with full recovery. Pure speed.
Eight 200m repeats with 200m float. Sharpening for 5K.
20 rounds of 15s hot / 15s easy. Neuromuscular wake-up.
6 rounds of 45s hard / 75s easy + finishing kick.
Quick 10-minute HIIT: 8×30s/30s. No-excuses session.
5×(45s @ 15 km/h + 75s @ 9 km/h). Hybrid sprint + tempo.
20 min steady + brutal 4×30s all-out finishers.
8 rounds of 20s on / 10s off. The original 4-minute protocol.
Two Tabata sets with 3 min rest between. Brutal but quick.
Three Tabata blocks. Mental and physical battle.
Tabata with 4% incline. Strength meets speed.
8 rounds where speed ramps up then back down.
Variant: 30s on / 15s off × 8. Slightly longer interval.
Tempo + threshold ladder designed for sub-25 5K progression.
4×1 km @ goal 5K pace with 90s jog. Race rehearsal.
6×800m at critical velocity with 2 min jog.
8×400m with 400m jog. Speed endurance for the 5K.
Twelve 400m repeats. Build 5K-specific lactate tolerance.
Warm up, race 5 km solid, cool down. Benchmark day.
5 × 1 km @ 5K pace with 60s recovery. Mental rehearsal.
5×1 km starting slow, finishing at race pace.
5×1 km @ critical velocity with 90s jog. Builds 10K strength.
3×2 km @ 10K pace with 2 min jog. Big cardiovascular dose.
Six 1-mile repeats at 10K-to-half pace. Strength endurance.
10 km progression — each km 0.3 km/h faster.
Solo 10 km at race effort. Honest benchmark.
5×2 km @ 10K pace with 60s rest. Race-specific.
20 min steady + 3 km @ marathon pace + 2 km @ 10K pace.
8 km easy + 6×100m strides + cool. Race-week sharpener.
8 km continuous at half-marathon pace. Threshold staple.
Two 4 km blocks at HM pace with 3 min jog.
Three 3 km blocks. Sustained threshold strength.
15 km — last 5 km at HM pace. Strong-finish drill.
10 km progression: marathon → HM → 10K pace.
Solo 21.1 km at race effort. Big benchmark.
20 km with 12 km at marathon pace. Specific endurance.
16 km easy + 6 km MP + 4 km easy. Late-race fatigue practice.
18 km easy + 3×1 km @ HM pace finish.
10×800m at marathon-time pace (Bart Yasso protocol).
Incline pyramid that hammers glutes and posterior chain.
10×30s @ 12% incline with full recovery. Strength + form.
40 min undulating terrain (1→6% rolling).
6×90s @ 8% incline with jog back recoveries.
Twelve 60s climbs at 6%. Lactate + leg strength.
Steady mile at 4% incline as tempo effort.
10 min @ 4%, 10 min @ 6%, 10 min @ 8%, 10 min @ 10%.
6×60s with 'downhill' open turnover (flat + fast cadence).
4×3 min hills at strong tempo @ 7%.
5×(45s @ 8% + 75s @ 4%). Power + capacity blend.
Zone-2 aerobic base. Conversational pace, slight rolling incline.
Hour at Z2. Builds mitochondrial density.
Long aerobic run. Patient pacing, top of Z2.
45 min Z2 with 4×30s pickups sprinkled in.
55 min Z2 over rolling terrain (1→4%).
Each 10 min block one tier higher Z1→Z3.
45 min Z2 holding 3% incline. Build economy.
Short shakeout Z1/Z2 run. Recovery-adjacent.
Easy 12 km, steady aerobic effort.
Easy 16 km. Build aerobic capacity.
Marathon-block staple. Easy 20 km.
Deep aerobic stamina. Patience required.
Marathon specialty distance. Practice fueling.
Flush the legs. Low intensity, flat surface, easy breathing.
Short Z1 shakeout. Day-before-race standard.
Half-hour Z1. Promote blood flow without taxing legs.
Forty-five minutes purely Z1. Slow is the point.
Alternate 1 min walk / 2 min jog × 8.
30 min brisk walk at 6% incline. Low impact strength.
Continuous tempo at threshold-15s/km. Classic.
Half-hour tempo. Builds robust threshold.
Two 15 min tempo blocks with 3 min jog.
Three 10 min tempos with 2 min jog. Easier to hold pace.
Four 8 min tempos. Higher quality at threshold pace.
Five 5 min tempo intervals with 90s jog.
5 min @ MP, 5 min @ HM, 5 min @ 10K, 5 min @ 5K.
20 min tempo at 3% incline. Strength tempo.
2×90s, 4×60s, 4×30s, 4×15s of hard / equal float.
Daniels-style 4×1 mile cruise intervals @ T-pace.
The gold standard. Two 20 min @ LT with 3 min jog.
Three 15 min LT blocks. High aerobic stress.
Eight 1 km @ LT with 60s jog. Quality dose.
Five mile cruise intervals. Daniels classic.
Four 2 km @ LT with 90s jog.
6×(2 min over LT + 2 min under LT). Lactate clearance.
40 min broken: 4×10 min @ LT with 60s jog.
5×6 min @ LT with 60s jog. Norwegian method.
Five 3 min reps at VO₂ pace with 2 min jog.
Six 800m repeats at VO₂ pace with 400m jog.
Five 1 km reps at 5K pace+.
Four 1200m reps. Beats your aerobic ceiling.
Four 4 min @ 90-95% HRmax with 3 min jog. Heart-builder.
Three 5 min reps at 3K pace. Brutal but effective.
12 reps of 30s @ vVO2 / 30s jog. Velocity at VO2 max.
3×3 min + 3×2 min + 3×1 min, all at VO2 with full recoveries.
Free-form play of speed. Push when you feel like it.
Random surges over 40 min. Classic Lydiard prep.
60s / 90s / 120s / 90s / 60s with equal jog.
Telephone-pole fartlek: alternate hard/easy by feel.
Surge each 'beat drop' moment (timed every 2 min).
25 min free play: 8 random surges over a steady base.
200-400-600-800-1000m. Building endurance from speed.
1000-800-600-400-200m. Finish with speed.
1-2-3-4-3-2-1 min with equal jog rest.
1600m → 1200m → 800m → 400m, descending pace.
30-60-90-120-90-60-30s with equal jog rest.
400-800-1200-800-400m. Mid-distance classic.
Hill reps at increasing incline 3→9% then back.
Speed climbs from MP to 5K and back over 7 blocks.
Six 5-min blocks, each faster than the last.
Nine 5-min blocks from Z1 to threshold.
30 min split into 10 min easy / 10 min steady / 10 min hard.
60 min progression from easy aerobic to marathon pace.
Five 1 km reps at strong tempo with 60s jog.
Ten 400m reps with 200m jog. Speed-endurance.
Eight 600m at 5K-3K pace with 90s recovery.
Steve Moneghetti's classic 20-min fartlek.
16×400m alternating fast/cruise quarters.
Eight 3 min reps at 10K pace with 90s jog.
