Running training sessions
30 running sessions, every one written in % of your vVO₂max, the speed at which you reach your maximal oxygen uptake: tests to measure it, then interval, threshold and speed sessions to improve. Each page gives the exact structure, paces and distances for several vVO₂max values, how to run it and what the research says when there is any, along with how strong that evidence is.
Browse them by type of effort, by goal or by level. The level is a suggested minimum, not a ceiling: a runner who trains consistently can start 30/30s straight away, and an experienced one will still get plenty out of them. On the track, the road or the trails, the targets are the same paces, read from your GPS watch. No recent vVO₂max? Start with a 6-minute fitness test: every pace depends on it.
- Easy runs1
- Marathon pace2
- Threshold5
- VO2max9
- Speed and sprints8
- Running fitness tests5
By type of effort
- Z2 · Base endurance1sessionEasy runsThe foundation: long, easy running, at a pace where you can still talk.See the sessions
- Z3 · Active endurance2sessionsMarathon paceYour marathon pace, held in long blocks until it feels familiar.See the sessions
- Z4 · Threshold5sessionsThresholdAround your threshold, to hold a quick pace for longer.See the sessions
- Z5 · VO₂max9sessionsVO2maxShort reps at or close to your vVO₂max, to raise it.See the sessions
- Z7 · Neuromuscular8sessionsSpeed and sprintsStrides and short sprints, for speed and running form.See the sessions
- Testing · every zone5sessionsRunning fitness testsvVO₂max and threshold: measure your paces first, then train.See the sessions
By goal
Run a faster 10K
Measure your vVO₂max, build it with short intervals, then work on threshold and race pace. Retest after 4 to 6 weeks.
Train for a marathon
Threshold work for sustained endurance, then marathon pace, first in blocks, later at the end of a long run on tired legs.
Get faster
Strides to start, hill sprints for power, flying sprints for top speed, then R pace for an efficient stride.
Start interval training
A simple test, strides to wake up your stride, then your first short-interval sessions, with proper recoveries.
By level
Minimum recommended level
Beginner
7Intermediate
16- MAS pyramid 1-2-3-2-1
- VAMEVAL test (MAS in 1-minute stages)
- Mona fartlek (20 min)
- 20-minute tempo run
- Flying sprints 6 × 6 s
- Long hill repeats 6 × 2 min
- 15/15 intervals at MAS (3 × 12)
- 1'/1' intervals at MAS (2 × 6)
- Long MAS intervals 5 × 3 min
- Fartlek: sample structure
- 30-minute threshold test (Friel)
- 10K pace intervals (5 × 5 min)
- Daniels R pace: 8 × 400 m
- Marathon-pace blocks (3 × 15 min)
- Long run with a 30-min marathon-pace finish
- Yasso 800s (10 × 800 m)
Where to start
Frequently asked questions
How many hard running sessions a week?
Two as a rule, rarely more, with at least one easy day between them. The rest of the week is easy running, often most of your volume. Each session page gives a rough frequency for that session: these are common training guidelines, not rules drawn from studies.
Do I need to know my vVO₂max for these sessions?
For most of them, yes: the paces and distances are calculated as a % of your vVO₂max. A 6-minute test or a track test does the job. For marathon pace, a recent half-marathon time can also serve as a guide. Strides and hill sprints are run on feel.
Which session should I start with?
A test, if your vVO₂max isn't recent: every pace depends on it. After that, 30/30s and hill sprints are the easiest way in, before threshold work, longer intervals and pure speed.
Take it up a level with Wattson
An intuitive workout editor to build cycling and running sessions in no time, then sync them to your watch or bike computer: Wahoo, Garmin, Suunto or Coros.
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