Interval Run
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The Interval Run workout library

30 Ready-Made Interval Workouts

Explore 30 ready-made workouts, from run/walk and endurance sessions to HIIT and boxing rounds. Follow each interval with voice guidance on iPhone or Apple Watch.

Download on the App Store
Interval Run workout library showing several bundled interval sessions

Totals include every step, including warm-up and cool-down where present. Previews show the main set. Taller bars mark effort, thinner bars mark recovery, and wider bars represent longer intervals. Expand Full sequence for the exact steps.

Use these timer configurations alongside your own training plan.

Run/Walk and walking

First Run

28:00

Easy

Run
1:00
Repeats
6×
Walk
2:00
Full sequence
  1. 5 min warm-up
  2. 6 × (1 min run + 2 min walk)
  3. 5 min cool-down
Read guide

Easy Run/Walk

34:00

Easy

Run
2:00
Repeats
6×
Walk
2:00
Full sequence
  1. 5 min warm-up
  2. 6 × (2 min run + 2 min walk)
  3. 5 min cool-down
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Japanese Walking

30:00

Moderate

Slow walk
3:00
Repeats
5×
Fast walk
3:00
Full sequence
  1. 5 × (3 min slow walk + 3 min fast walk)
Read guide

3:1 Run/Walk

34:00

Easy

Run
3:00
Repeats
6×
Walk
1:00
Full sequence
  1. 5 min warm-up
  2. 6 × (3 min run + 1 min walk)
  3. 5 min cool-down
Read guide

5:1 Run/Walk

40:00

Moderate

Run
5:00
Repeats
5×
Walk
1:00
Full sequence
  1. 5 min warm-up
  2. 5 × (5 min run + 1 min walk)
  3. 5 min cool-down
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10:1 Run/Walk

43:00

Moderate

Run
10:00
Repeats
3×
Walk
1:00
Full sequence
  1. 5 min warm-up
  2. 3 × (10 min run + 1 min walk)
  3. 5 min cool-down
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Running intervals

30/30 Intervals

20:00

Hard

Work
0:30
Repeats
10×
Recovery
0:30
Full sequence
  1. 5 min warm-up
  2. 10 × (30 sec work + 30 sec recovery)
  3. 5 min cool-down
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1 Minute Intervals

26:00

Hard

Work
1:00
Repeats
8×
Recovery
1:00
Full sequence
  1. 5 min warm-up
  2. 8 × (1 min work + 1 min recovery)
  3. 5 min cool-down
Get the app

2 Minute Intervals

34:00

Hard

Work
2:00
Repeats
8×
Recovery
1:00
Full sequence
  1. 5 min warm-up
  2. 8 × (2 min work + 1 min recovery)
  3. 5 min cool-down
Get the app

3 Minute Intervals

40:00

Hard

Work
3:00
Repeats
6×
Recovery
2:00
Full sequence
  1. 5 min warm-up
  2. 6 × (3 min work + 2 min recovery)
  3. 5 min cool-down
Get the app

5 Minute Intervals

50:00

Hard

Work
5:00
Repeats
5×
Recovery
2:00
Full sequence
  1. 10 min warm-up
  2. 5 × (5 min work + 2 min recovery)
  3. 5 min cool-down
Get the app

Norwegian 4×4

40:00

Hard

Work intervals 4:00 → 4:00 → 4:00 → 4:00
Full sequence
  1. 10 min warm-up
  2. 3 × (4 min hard + 3 min easy)
  3. 4 min hard
  4. 5 min cool-down
Read guide

Interval Pyramid

32:00

Hard

Work intervals 1:00 → 2:00 → 3:00 → 4:00 → 3:00 → 2:00 → 1:00
Full sequence
  1. 5 min warm-up
  2. 1 min work
  3. 1 min recovery
  4. 2 min work
  5. 1 min recovery
  6. 3 min work
  7. 1 min recovery
  8. 4 min work
  9. 1 min recovery
  10. 3 min work
  11. 1 min recovery
  12. 2 min work
  13. 1 min recovery
  14. 1 min work
  15. 5 min cool-down
Read guide

Ready to try your next workout?

Pick a session and let Interval Run handle the timing with voice cues over your music.

Download on the App Store

Speed, hills, and fartlek

Relaxed Strides

27:00

Moderate

Fast
0:20
Repeats
6×
Easy
1:40
Full sequence
  1. 10 min warm-up
  2. 6 × (20 sec fast + 1 min 40 sec easy)
  3. 5 min cool-down
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Quick Sprints

25:00

Hard

Work
0:15
Repeats
10×
Recovery
0:45
Full sequence
  1. 10 min warm-up
  2. 10 × (15 sec work + 45 sec recovery)
  3. 5 min cool-down
Get the app

30s Sprints

31:00

Hard

Work
0:30
Repeats
8×
Recovery
1:30
Full sequence
  1. 10 min warm-up
  2. 8 × (30 sec work + 1 min 30 sec recovery)
  3. 5 min cool-down
Get the app

60s Sprints

33:00

Hard

Work
1:00
Repeats
6×
Recovery
2:00
Full sequence
  1. 10 min warm-up
  2. 6 × (1 min work + 2 min recovery)
  3. 5 min cool-down
Get the app

Speed Ladder

31:00

Hard

Work intervals 0:30 → 1:00 → 2:00 → 3:00 → 2:00 → 1:00 → 0:30
Full sequence
  1. 10 min warm-up
  2. 30 sec work
  3. 1 min recovery
  4. 1 min work
  5. 1 min recovery
  6. 2 min work
  7. 1 min recovery
  8. 3 min work
  9. 1 min recovery
  10. 2 min work
  11. 1 min recovery
  12. 1 min work
  13. 1 min recovery
  14. 30 sec work
  15. 5 min cool-down
Read guide

Countdown Ladder

29:30

Hard

Work intervals 4:00 → 3:00 → 2:00 → 1:00
Full sequence
  1. 10 min warm-up
  2. 4 min hard
  3. 2 min easy
  4. 3 min hard
  5. 1 min 30 sec easy
  6. 2 min hard
  7. 1 min easy
  8. 1 min fast
  9. 5 min cool-down
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Mona Fartlek

35:00

Hard

Work by set 2× 1:30 · 4× 1:00 · 4× 0:30 · 4× 0:15
Full sequence
  1. 10 min warm-up
  2. 2 × (1 min 30 sec hard + 1 min 30 sec float)
  3. 4 × (1 min hard + 1 min float)
  4. 4 × (30 sec hard + 30 sec float)
  5. 4 × (15 sec fast + 15 sec float)
  6. 5 min cool-down
Read guide

Short Hill Repeats

31:00

Hard

Hard uphill
0:45
Repeats
8×
Easy
1:15
Full sequence
  1. 10 min warm-up
  2. 8 × (45 sec hard uphill + 1 min 15 sec easy)
  3. 5 min cool-down
Get the app

Hill Pyramid

26:30

Hard

Work intervals 0:30 → 0:45 → 1:00 → 1:30 → 1:00 → 0:45 → 0:30
Full sequence
  1. 10 min warm-up
  2. 30 sec hard uphill
  3. 30 sec easy
  4. 45 sec hard uphill
  5. 45 sec easy
  6. 1 min hard uphill
  7. 1 min easy
  8. 1 min 30 sec hard uphill
  9. 1 min 30 sec easy
  10. 1 min hard uphill
  11. 1 min easy
  12. 45 sec hard uphill
  13. 45 sec easy
  14. 30 sec hard uphill
  15. 5 min cool-down
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Endurance and tempo

Long Intervals

45:00

Moderate

Work
8:00
Repeats
3×
Recovery
2:00
Full sequence
  1. 10 min warm-up
  2. 3 × (8 min work + 2 min recovery)
  3. 5 min cool-down
Get the app

Tempo Intervals

51:00

Hard

Work
10:00
Repeats
3×
Recovery
2:00
Full sequence
  1. 10 min warm-up
  2. 3 × (10 min work + 2 min recovery)
  3. 5 min cool-down
Get the app

Progressive Intervals

36:00

Hard

3:00 per effort Steady → Moderate → Tempo → Hard → Fast
Full sequence
  1. 10 min warm-up
  2. 3 min steady
  3. 1 min 30 sec easy
  4. 3 min moderate
  5. 1 min 30 sec easy
  6. 3 min tempo
  7. 1 min 30 sec easy
  8. 3 min hard
  9. 1 min 30 sec easy
  10. 3 min fast
  11. 5 min cool-down
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Threshold Intervals

55:00

Hard

Work
8:00
Repeats
4×
Recovery
2:00
Full sequence
  1. 10 min warm-up
  2. 4 × (8 min work + 2 min recovery)
  3. 5 min cool-down
Get the app

HIIT

Tabata-Style 20/10

4:00

Hard

Work
0:20
Repeats
8×
Rest
0:10
Full sequence
  1. 8 × (20 sec work + 10 sec rest)
Read guide

40/20 Circuit

10:00

Hard

Work
0:40
Repeats
10×
Rest
0:20
Full sequence
  1. 10 × (40 sec work + 20 sec rest)
Get the app

Boxing rounds

2-Minute Boxing Rounds

8:00

Hard

Work intervals 2:00 → 2:00 → 2:00
Full sequence
  1. 2 × (2 min round + 1 min rest)
  2. 2 min round
Get the app

3-Minute Boxing Rounds

11:00

Hard

Work intervals 3:00 → 3:00 → 3:00
Full sequence
  1. 2 × (3 min round + 1 min rest)
  2. 3 min round
Get the app

Train with Interval Run

Choose a workout and get moving.

Pick a ready-made workout or build your own interval timer.

Download on the App Store