- Endurance·A2
Aerobic Base Blocks
55 min 10 kmLow - Threshold·A3
Cruise Blocks A3
62 min 12 kmMedium - Endurance·A3
Zone Ladder
50 min 9 kmMedium - VO2 Max·A3+
A3+ Minute Bursts
48 min 9 kmHard - Fat Burn·A2
Long Fat Burn Blocks
80 min 14 kmLow - Recovery·A1
Recovery Flush
35 min 5.5 kmLow - VO2 Max·A3+
Heart Rate Pyramid
52 min 10 kmHard - Threshold·A3
Float Tempo
58 min 11 kmMedium - Speed·A3+
Hill Bursts A3+
50 min 9 kmHard - Endurance·A3
Three-Zone Progression
40 min 8 kmMedium - VO2 Max·A3+
Classic 5K Kilometers
55 min 11 kmHard - Threshold·A3
Double Twenty Threshold
70 min 14 kmMedium - Endurance·A3
Marathon Pace Blocks
78 min 16 kmMedium - VO2 Max·A3+
Twelve Fast Four Hundreds
52 min 10 kmHard - Speed·A3+
Broken Miles
58 min 12 kmHard - Threshold·A3
Tempo Plus Strides
50 min 10 kmMedium - Speed·A3+
Two Hundred Speed Set
48 min 9 kmHard - VO2 Max·A3+
Thirty Thirty
45 min 9 kmHard - VO2 Max·A3+
Pace Ladder
50 min 10 kmHard - Speed·A3+
Sprint Power
45 min 8 kmHard - Threshold·A3
Classic Kilometer Repeats
58 min 12 kmMedium - VO2 Max·A3+
Eight by Eight Hundred
55 min 11 kmHard - Threshold·A3
1600 Metre Repeats
62 min 13 kmHard - Threshold·A3
Two Kilometer Strength
60 min 12.5 kmMedium - Speed·A3+
Six Hundred Sharpeners
55 min 11 kmHard - VO2 Max·A3+
Descending Distance
56 min 11.5 kmHard - Speed·A3+
Three Hundred Repeats
45 min 9 kmHard - Endurance·A3
Double Three Thousand
58 min 12 kmHard - Threshold·A3
Distance Pyramid
52 min 10.5 kmMedium - Fat Burn·A2
Alternating Kilometers
65 min 13 kmMedium - Endurance·A2
Run-Walk Intervals
34 min 4 kmLow - Fat Burn·A2
Easy Heart Rate Blocks
30 min 4.5 kmLow - Endurance·A2
Mini Minute Ladder
26 min 4.5 kmLow - Speed·A3
Gentle 30/60
25 min 4 kmMedium - Endurance·A3
Three Kilometers
32 min 5.5 kmMedium - Speed·A2
Easy Run + Strides
28 min 4 kmLow