Running Workouts and 5K Pace Calculator

3.1 Mile Time Trial // 90-95% Intensity

Alternating tempo miles with float recovery.

Progressive tempo run.

Extended progressive tempo.

Short continuous tempo.

Marathon simulation.

Double Tempo blocks.

No rest Tempo.

Endurance + Speed.

Build effort.

Tempo, Threshold and Speed mix.

Tempo buy-in + intervals.

Mile Tempo + VO2 ladder.

High volume speed.

Varied Threshold.

Descending ladder.

Shorter/Faster.

200 to 1600 back to 200.

Segmented miles.

Time-based intervals.

Mixed time-based reps.

Tempo surging.

Short sharp reps.

Total fitness test.

Varied paces.

Aerobic into speed.

Volume ladder.

Manageable chunks.

Specific strength.

Rhythm building.

Continuous gear changes.

Short gear changes.

Conversational pace.

Conversational pace.

Conversational pace.

Base endurance.

Base endurance.

Base endurance.

Base endurance.

Base endurance.

Base endurance.

Half Marathon distance.

Marathon prep.

Marathon prep.

Long + 1/2mi fast.