Session Designer

Session purpose

Threshold Lactate threshold (T) Raises the pace you can hold before lactate builds up — sustain hard efforts for longer. VO2 max Aerobic power (I) Builds VO2 max — your aerobic ceiling, the size of your engine for fast running. Repetition Speed / economy (R) Sharpens top-end speed, leg turnover and running economy. Marathon Race-pace endurance (M) Trains efficient fuelling and steady endurance at race pace.

Experience level

Average weekly mileage (last 4 weeks, optional)

Recent race (optional — enter a recent race performance to get training paces and more accurate recovery times)

Distance

Time (HH:MM:SS or MM:SS)