Moujave Notes
Running workout library
Exact sessions with enough context to understand the purpose and build them on a watch.
- 54321 ShortA compact descending-interval session that adds controlled speed without taking over the week.
- 54321 LongA longer descending-interval workout that develops sustained control and the ability to change pace late.
- Mona FartlekThe classic Mona Fartlek structure, with fast efforts and controlled active-recovery floats.
- Mona LongA longer fartlek that extends the work-and-float rhythm of Mona Short.
- Mona ManhattanA combined fartlek session that links longer Manhattan-style work with shorter Mona-style changes.
- 2 km off / 5 km onA long alternating session built around controlled easier running and sustained stronger blocks.
- ManhattanA sustained interval workout with frequent changes that rewards patience and repeatable pacing.
- Unhappy IntervalsA dense interval session designed to be uncomfortable in a controlled, useful way.
- Unhappy Intervals x2A doubled version of Unhappy Intervals for a larger controlled quality load.
- Deeks QuartersA classic set of fast 400-metre repetitions with short controlled recoveries.
- 100 m SprintsShort fast repetitions for relaxed speed, coordination and running mechanics.
- Norwegian IntervalsControlled longer intervals that accumulate strong aerobic work with deliberate recoveries.
- Hill RepeatsRepeated uphill efforts that develop strength, form and controlled power.
- Loop SessionsUsing a repeatable loop to make pacing, logistics and workout structure easier.
- Trail Endurance RunA longer trail session focused on time moving, terrain judgement and sustainable effort.