How to Read a Workout

 RunDot uses Simple Session Notations to describe what to do in your training sessions. It makes reading your workouts everyday quick and easy.

Discipline-specific drills and terms are found in individual session notes, resources, or by searching the Knowledge base using the red Questions button.

Overview

Every session will be comprised of one or more 'efforts'. Each effort will have a specific intensity level and duration (or distance). Multiple efforts may be prescribed as a 'set' or 'round'. When there are multiple efforts (sets or rounds of efforts) in a session, it will specify the number of efforts and the rest period between them.

Single Effort
duration @ intensity

Multiple Efforts (a set)
number x duration @ intensity (rest)

Multiple Sets
number x duration @ intensity (rest)
number x duration @ intensity (rest)
number x duration @ intensity (rest)

For real session examples, see the sample run sessions below.

Distances, Durations, Repeats, and Rest

~ = approximately
x = "times" and is preceded by number of efforts (intervals or repetitions)
@ = "at" and is followed by a pace or zone
(2 min) = parentheses signify that the number inside is the duration of rest between intervals or repeats
Run distance approximations: 400 = .25 mile; 800 = .5 mile; 1200 = .75 mile; 1600 = 1 mile

Paces and Zones

Your current paces and zones are located at the bottom of most training schedule views.

Warmup
2-3 min jog followed by 2x10 yards or meters of each drill:

A Skips
Asymmetric Arm Swings
Butt Kicks

2 x 40-60 yard or meter Strides
Leg Swings

Main Set
3-5 x 1 min @ Z4 (1 min)
Balance of session @ Z2

Translation – Warm up with 2-3 minutes of running at your Easy pace. Perform the drills prescribed as shown in the videos viewed by clicking the hyperlinks.
For your main set, do three 5 min repeats at your Zone 4 pace with a one-minute rest at zone 2 unless stated between each set. Cool down with the balance of the session up to the prescribed time performed in Zone 2.