Banger Workouts
Coach-prescribed workouts with paces personalized to your fitness
Enter a race result to personalize your paces
Hours
Minutes
Seconds
The Michigan
VO2max
Classic cut-down that teaches finishing speed
12x400m
VO2max
The bread-and-butter 5K sharpener
5x1000m
VO2max
The gold standard VO2max session
8x600m
VO2max
Sweet spot between speed and endurance
3x1600m
VO2max
Sustained 5K-effort mile repeats
200m Sharpeners
Repetition
Pre-race speed tuneup
Norwegian 4x4
VO2max
The protocol behind Ingebrigtsen's dominance
20-Minute Tempo
Threshold
The textbook threshold run
Billat 30/30
VO2max
French VO2max secret weapon
Kenyan Fartlek
VO2max
Unstructured speed play, Iten style
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