Run/Walk Intervals for Beginners
Understand ratios and turn a plan into a timer.
Read the guide →Practical running interval guides
Running Interval Guides
See how common interval workouts are structured, then turn their exact steps into a timer for iPhone or Apple Watch. These guides explain the bundled Interval Run configurations; adapt training decisions to a plan suited to you.
Start with a workout.
Each guide includes a readable structure, a timeline, and an example from the app.
10-20-30 Running Workout
See the easy, moderate, and fast minute in the bundled workout.
Read the guide →Mona Fartlek Workout
Follow the 90, 60, 30, and 15-second sets.
Read the guide →Running Pyramid Workout
Build up and back down through seven timed efforts.
Read the guide →Speed Ladder Workout
See the short-to-long-to-short effort sequence.
Read the guide →Make it your own.
Browse all bundled templates or learn how to build a workout step by step.
Take a guide on your next run.
Build a timer or choose a ready-made workout in Interval Run.