First Run
Warm-up: 5 min → 6 × (1 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →The Interval Run workout library
26 Ready-Made Interval Workouts
Browse the workouts bundled with Interval Run: run/walk sessions, timed running intervals, speed ladders, fartlek, hills, tempo, and one walking workout. Each card shows the actual template structure and total timer duration.
The full in-app workout library requires Interval Run Pro. The app is free to download. These are timer configurations, not personalized training plans.
Run/Walk and walking
Simple timed changes of pace, from first runs to longer run/walk sessions.
Easy Run/Walk
Warm-up: 5 min → 6 × (2 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →Japanese Walking
5 × (3 min slow walk + 3 min fast walk)
Get Interval Run on the App Store →3:1 Run/Walk
Warm-up: 5 min → 6 × (3 min work + 1 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →5:1 Run/Walk
Warm-up: 5 min → 5 × (5 min work + 1 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →10:1 Run/Walk
Warm-up: 5 min → 3 × (10 min work + 1 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →Running intervals
Repeated efforts and recovery, including 10-20-30 and a pyramid.
30/30 Intervals
Warm-up: 5 min → 10 × (30 sec work + 30 sec recovery) → Cool-down: 5 min
Get Interval Run on the App Store →10-20-30 Intervals
Warm-up: 10 min → 5 × (30 sec easy + 20 sec moderate + 10 sec fast) → 2 min easy → 5 × (30 sec easy + 20 sec moderate + 10 sec fast) → 2 min easy → 5 × (30 sec easy + 20 sec moderate + 10 sec fast) → Cool-down: 5 min
See the 10-20-30 Running Workout guide →1 Minute Intervals
Warm-up: 5 min → 8 × (1 min work + 1 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →2 Minute Intervals
Warm-up: 5 min → 8 × (2 min work + 1 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →3 Minute Intervals
Warm-up: 5 min → 6 × (3 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →5 Minute Intervals
Warm-up: 10 min → 5 × (5 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →Norwegian 4×4
Warm-up: 10 min → 3 × (4 min hard + 3 min easy) → 4 min hard → Cool-down: 5 min
Get Interval Run on the App Store →Interval Pyramid
Warm-up: 5 min → 1 min work → 1 min recovery → 2 min work → 1 min recovery → 3 min work → 1 min recovery → 4 min work → 1 min recovery → 3 min work → 1 min recovery → 2 min work → 1 min recovery → 1 min work → Cool-down: 5 min
See the Running Pyramid Workout guide →Speed, hills, and fartlek
Short efforts, ladders, hills, and changing paces.
Quick Sprints
Warm-up: 10 min → 10 × (15 sec work + 45 sec recovery) → Cool-down: 5 min
Get Interval Run on the App Store →30s Sprints
Warm-up: 10 min → 8 × (30 sec work + 1 min 30 sec recovery) → Cool-down: 5 min
Get Interval Run on the App Store →60s Sprints
Warm-up: 10 min → 6 × (1 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →Speed Ladder
Warm-up: 10 min → 30 sec work → 1 min recovery → 1 min work → 1 min recovery → 2 min work → 1 min recovery → 3 min work → 1 min recovery → 2 min work → 1 min recovery → 1 min work → 1 min recovery → 30 sec work → Cool-down: 5 min
See the Speed Ladder Workout guide →Countdown Ladder
Warm-up: 10 min → 4 min hard → 2 min easy → 3 min hard → 1 min 30 sec easy → 2 min hard → 1 min easy → 1 min fast → Cool-down: 5 min
Get Interval Run on the App Store →Mona Fartlek
Warm-up: 10 min → 2 × (1 min 30 sec hard + 1 min 30 sec float) → 4 × (1 min hard + 1 min float) → 4 × (30 sec hard + 30 sec float) → 4 × (15 sec fast + 15 sec float) → Cool-down: 5 min
See the Mona Fartlek Workout guide →Short Hill Repeats
Warm-up: 10 min → 8 × (45 sec hard uphill + 1 min 15 sec easy) → Cool-down: 5 min
Get Interval Run on the App Store →Hill Pyramid
Warm-up: 10 min → 30 sec hard uphill → 30 sec easy → 45 sec hard uphill → 45 sec easy → 1 min hard uphill → 1 min easy → 1 min 30 sec hard uphill → 1 min 30 sec easy → 1 min hard uphill → 1 min easy → 45 sec hard uphill → 45 sec easy → 30 sec hard uphill → Cool-down: 5 min
Get Interval Run on the App Store →Endurance and tempo
Longer work periods and progression-focused sessions.
Long Intervals
Warm-up: 10 min → 3 × (8 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →Tempo Intervals
Warm-up: 10 min → 3 × (10 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →Progressive Gears
Warm-up: 10 min → 3 min steady → 1 min 30 sec easy → 3 min moderate → 1 min 30 sec easy → 3 min tempo → 1 min 30 sec easy → 3 min hard → 1 min 30 sec easy → 3 min fast → Cool-down: 5 min
Get Interval Run on the App Store →Threshold Intervals
Warm-up: 10 min → 4 × (8 min work + 2 min recovery) → Cool-down: 5 min
Get Interval Run on the App Store →See the library in the app.
Choose a workout in Interval Run and start it, or add it to your saved workouts to customize later.
Choose a workout and get moving.
Explore the bundled library with Interval Run Pro, or build a timer of your own.