25 running workouts, ready to run

Intervals, fartlek, tempo, hills and long runs, each with a warm-up, a cool-down and an effort target for every rep. Run them in Fartlek with voice and haptic cues, on iPhone and Apple Watch.

Fartlek

• Stoplight Play 15 min · Fun

  Playful color-gear run

• Split-Second Ladder 17 min · Speed

  100-200-300m fast, twice; finish with strides.

• Strides Finisher 15 min · Speed

  Eight relaxed strides to sharpen form.

• Fartlek Game 2–1–1–2 29 min · Fun

  Playful duration mix.

• 10-20-30 Copenhagen 28 min · Speed

  Science-backed VO2max booster

• Oregon 30/40s 25 min · Speed

  Continuous 30-fast, 40-cruise rhythm

• Mona Fartlek (Steady Close) 49 min · Stamina

  Classic Mona with steady close

Intervals

• Basic Tabata 11 min · Stamina

  8×20″ fast bursts, 10″ floats.

• Billat 30/30s 28 min · Speed

  Classic French VO2max protocol

• Even 400s 38 min · Speed

  Even hard-and-float grass 400s

• Norwegian 4x4 37 min · Stamina

  The VO2max classic: 4 × 4 minutes hard.

• Long Pyramid Speed Builder 1 h 11 min · Speed

  600–1200–1600–1200–600 m ladder + flying 10s

• Bannister 10×400 1 h 6 min · Speed

  The four-minute-mile classic

• Yasso 800s 1 h 25 min · Stamina

  The classic marathon predictor

• Deek's Quarters 46 min · Stamina

  De Castella's continuous grass 400s

• Michigan Ladder 44 min · Stamina

  Michigan-style tempo-and-hard ladder

Tempo

• Progressive Aerobic 15 min · Endurance

  Start easy, build smoothly, finish strong but relaxed.

• Cruise Wave Tempo 30 min · Endurance

  Steady cruises with soft floats.

• Stamina Pyramid 4–5–6–5–4 37 min · Stamina

  Climb, peak, descend.

Hills

• Hill Switchbacks 18 min · Strength

  40s power climbs, 15s zingers, flat push.

• Hill Power Builder 33 min · Strength

  Short steep + long gradual.

• Rolling Fun Hills & Flats 57 min · Fun

  Playful rolling terrain.

• Kenyan Hills + Flat Pop 53 min · Strength

  Climb strong, cruise flat, pop strides

Long Run

• Scenic Long Cruise 1 h 1 min · Endurance

  Long steady scenic cruise

• Negative Split Long Run 55 min · Endurance

  Each segment faster than the last