Interval Running Sessions
Interval sessions alternate faster running with recovery. The library includes track ladders, pyramids, and mixed-distance workouts; choose a session that matches your experience and recover between hard efforts.
Browse 9 sessions
Tempo & Threshold MixTempo, Threshold and Speed mix.10 miles2k-800-400 Track PyramidTempo buy-in + intervals.10 milesMile Tempo & Track LadderMile Tempo + VO2 ladder.12 miles8x800 & 8x400 TrackHigh volume speed.14 miles800-400-600-300 ThresholdVaried Threshold.9 milesDescending Threshold TrackDescending ladder.9 milesDrop Set IntervalsShorter/Faster.8 milesPyramid Intervals200 to 1600 back to 200.7 milesMile Up & OversSegmented miles.5 miles
Choose a pace that suits you
Session paces are personalized using your recent 5K time. Estimate yours with the 5K pace calculator, and build your training gradually.