Workout Library

Continuous progression — start at marathon pace, finish at 10K or 5K. Good for marathoners lacking speed or mid-distance runners going shorter.

Long intervals at 10K–15K pace — raises threshold by running faster than threshold. Prepares for half marathon with a higher stimulus.

Bridge-based hill workout — urban hill training using the Williamsburg Bridge climb as the repeat.

Short, fast hill reps in sets — builds leg power and quick turnover on gradients.

This power endurance workout provides a higher stimulus workout while still working to increase threshold and raise fitness. To prepare for the half marathon, it is definitely still necessary to train at paces one or two levels below goal race pace. The 3K and 2K should be run at 10K race pace, and the 1K at 5K-3K race pace.

Easy runs serve as the foundation of aerobic fitness, strengthening the heart and increasing capillary density without overstressing the musculoskeletal system. These efforts promote active recovery by increasing blood flow to tired muscles, helping to clear metabolic waste from harder sessions. By keeping the intensity low, you stimulate mitochondrial growth and improve the body's ability to utilize fat as a primary fuel source.

The long run is the most critical tool for building raw endurance and teaching the body to manage glycogen stores over several hours. It triggers physiological adaptations like increased stroke volume and improved fat oxidation, which are essential for completing a marathon. Beyond the physical benefits, these runs build the mental patience and psychological toughness required to handle the late-stage challenges of a long race.

This session bridges the gap between recovery days and the long run, building significant aerobic volume and muscular endurance. It strengthens the connective tissues and bones through sustained repetitive loading, preparing the body for the structural demands of racing. Extending the duration of a standard easy effort enhances your "aerobic engine" and improves overall running efficiency over time.

A tempo run strengthens your cardiovascular system and elevates your lactate threshold, training your body to clear metabolic byproducts more efficiently at higher speeds. This sustained effort recruits intermediate muscle fibers and optimizes your running economy by refining neurological coordination. Beyond the physical gains, it builds the mental grit necessary to maintain a "comfortably hard" pace for extended durations.

Interval training improves your maximal oxygen uptake and running economy by challenging the body at speeds exceeding race pace. These high-intensity bouts force the heart to reach its maximum stroke volume and train the neurological system to coordinate rapid muscle contractions more efficiently. By alternating hard efforts with recovery periods, you increase your tolerance for lactic acid and build the anaerobic capacity necessary to maintain speed under fatigue.

This is a unique workout that can be beneficial in unique situations. It was made famous by Slavatore Antibo, the 1988 Olympic Silver Medalist in the 10K. In 1980, coming of an injury, Antibo ran the National Club Championship as a fartlek, alternating a lap in the low 60s and a lap in the high 70s to eventually run a 29:07. Not long after the race, he ran the still standing Italian national record of 27:16 in Helsinki. While it is not always an appropriate workout, it can be a good option for an athlete who needs to run a qualifying race that they may be tarreting. It can also be used in a 10K road race, alternativing paces every minute or so. This workout is not for everyone, and demands great psychological strength.

This workout is less about building fitness, and more about boosting confidence before an important race. It can basically be thought of as an abbreviated version of the two test workouts. The first interval should be arun a little bit slower than 10K pace, while the second interval should be an aggressive progression.

Build the foundation for threshold work — general fitness before specific race prep. Good for early training phase or when athlete needs a hard effort less focused on pace.

Builds hill-specific strength across a range of rep durations in one session.

Great re-introduction to speedwork — short reps are mentally manageable. Also works as a 20-min benchmark session. Named after 4-time Olympic marathoner Steve Moneghetti.

Tempo work with active recovery at marathon pace — keeps aerobic stimulus high throughout. Never fully resting.

Progressive tempo sets — each rep builds from just below to just above tempo, teaching the body to accelerate on tired legs.

Raises threshold while minimizing aerobic stress. Roughly 9 miles at threshold pace without the full load of a continuous run.

Full race-pace spectrum in one session — from half marathon down to mile pace. Builds confidence at multiple speeds.

High volume at 5K pace — builds VO2 max and speed endurance.

Tempo bookends around fast middle reps — builds the ability to surge mid-race after sustained effort.

Progressive hill sets — each mini-ladder gets harder within the rep, building leg strength and mental toughness.

Perfect mix of strength and speed. Tempos long enough to build fitness but not so long you get bored. Pickups make you feel like a badass.

Higher threshold volume than short-recovery options — great when athlete is getting fit but not ready for continuous work. Longer recoveries allow faster paces.

Sharpen speed while building endurance — trains the body to handle pace changes and recover on the move. Great for NYC Half or 5K/10K training.

Full ladder with half-time recovery — trains a range of paces from 5K to HMP. Good benchmark workout every 4–6 weeks.