Running workouts
Running sessions with their structure, how to run them, how to scale them, and what usually goes wrong. When TextFit’s coach puts sessions like these in your plan, they arrive on your Garmin or Apple Watch with targets in your numbers.
Running
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Run-walk intervals: 10 x 2 min run, 1 min walk
5 min easy, 10 x 2 min run with 1 min walk, 5 min cool down
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Fartlek: 12 x 1 minute on / 1 minute off
10 min easy, 12 x 1 min hard with 1 min jog, 10 min cool down
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Hill repeats: 8 x 1 minute uphill
15 min easy, 8 x 1 min uphill hard with 2 min jog down, 10 min cool down
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Marathon pace intervals: 3 x 3 kilometers
15 min easy, 3 x 3 km at marathon pace with 3 min jog, 10 min cool down
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400m repeats: 10 x 400 meters fast
15 min easy, 10 x 400 m fast with 200 m jog, 10 min cool down
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Tempo run: 25 minutes continuous
15 min easy, 25 min tempo, 10 min cool down
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Threshold intervals: 3 x 10 minutes
15 min easy, 3 x 10 min at threshold with 2 min jog, 10 min cool down
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VO2max intervals: 5 x 3 minutes hard
10 min easy, 5 x 3 min hard with 2 min jog, 10 min cool down