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Run drills and pace intervals

29 Jun 2026 · Running · 55 min · Open & Pro

Intervals
work for the set time, rest for the set time, repeat.

Warm-up runs

·Run 3 × 500 m 5:30-6:00 per km
·Run 4 × 300 m from 6:00 per km, getting faster
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
See the plansLog in

Easy warm-up runs, running drills and strides, then nine reps alternating 300 m at 5 km pace and 500 m at 10 km pace.

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What this workout hits

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Most worked

  1. Quadsmain in 1
  2. Hamstringsmain in 1
  3. Calvesmain in 1
  4. Absalso in 1
  5. Glutesalso in 1

Hardly touched: Chest, Shoulders, Biceps, Triceps, Forearms, Obliques, Adductors, Lats, Traps, Lower back, Upper back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)