Race to 3:05

Type it in a day's box and press Enter. The line under the day shows exactly what your watch will get. Mix and match:

• 8x800 @ 2:55, 400m jog reps with a time per rep (or @ 5:50 per mile, @ 3:40/km)
• 4 easy + 2 @ 6:45 an easy start, then 2 miles at 6:45
• 2mi WU @ 8:30, 3x2mi @ threshold w/ 3min jog, 1.5mi CD your own warm-up and cool-down (at your Easy pace unless you give one)
• 5x1mi @ 6:30, 2min rest · 20min @ tempo · 6x1K @ 10K
• 14mi w/ last 3 @ MP · 4x(1mi @ MP, 1mi @ threshold)

Words use your pace table: MP, half, threshold / tempo, 10K, 5K, steady. Warm-ups and cool-downs go by your Easy pace; easy and recovery running by heart rate; hills, strides and surges by effort zone. Whatever your parts don't cover of the day's miles becomes warm-up and cool-down.