Running Workout Library

This Running Library is a curated set of classic, proven workouts for road racing (5K to Marathon), triathlon runs (Sprint to Full Ironman), and ultra/time-based events (6 hr / 12 hr / 24 hr). It’s designed as a workout library—not a fixed plan—so you can select sessions based on your current goal: running economy/technique, aerobic endurance, tempo–threshold development, VO₂ support, speed maintenance, hill durability, and race-specific pacing under fatigue.

What’s included: Each workout clearly shows the intent and structure (easy/aerobic, steady/tempo, threshold, VO₂, speed support, hills/strength, long run & fueling, race-specific). Sessions are written using purpose + duration or distance + simple recovery ranges and are expressed primarily as effort-based targets (RPE/breathing) so they scale across runners and terrains. Where useful, workouts include optional pace guidance (relative to recent race pace or threshold pace) and practical race skills like negative splitting, surge & settle control (hills/wind/crowds), cadence and form cues, and fuel/hydration practice for long runs.

What’s excluded (and why): The library avoids prescribing sessions mainly as single fixed paces for everyone (e.g., “10×400 at 1:30”) because pace is affected by heat, humidity, elevation, wind, terrain, and fatigue, and doesn’t scale well across different fitness levels. Instead, workouts use effort-anchored prescriptions to keep the training stimulus consistent.
If you prefer strict pace targets, you can convert any effort-based set using:

• Interval pace: use your current 5K/10K pace for VO₂ sessions, and your threshold pace for threshold sessions.

• Rest: take the prescribed recovery, or recover until breathing returns to controlled.

Click the links below to explore the library:

1.5km Library 

3km Library 

5km Library 

10km Library 

21.1km Library 

42.20km Library 

Comrades Library 

Short Trail Library 

Middle Trail Library 

Long Trail Library