RunSync

Structured running workouts

Train with purpose.
Run with confidence.

Structured workouts take the guesswork out of training. Build the right workout for your goal, send it to Garmin and let your watch guide every step.

  • Structured workouts for every training goal
  • Pace and heart-rate based guidance
  • Seamless sync with Garmin
Build Your Workout See how it works
Structured threshold running workout displayed on a phone Garmin watch guiding a threshold interval

Workouts for every goal

From building endurance to running your fastest race, RunSync helps you train smarter with the right workout at the right time.

Endurance

Build your aerobic base and improve stamina with easy and steady runs.

Tempo

Sustain a comfortably hard pace and improve your lactate threshold.

Intervals

Build speed and running economy with controlled repeated efforts.

Hill Repeats

Build running strength and power with controlled uphill efforts.

Race Pace

Practise your goal pace and build confidence for race day.

Explore more workout types

Guided by your Garmin watch

Once you start your workout, your watch takes over. It guides you through each step, keeps you in the right zone and tells you exactly what comes next.

  • Step-by-step guidance
  • Real-time pace or heart-rate targets
  • Alerts when you move outside the target
  • Recovery countdowns
  • Repeat tracking made simple
Garmin watch displaying a warm-up step and pace target
Know what's next
Garmin watch displaying a recovery countdown and the next interval
Stay in the right zone

Works with Garmin Connect

Your workouts sync to Garmin Connect, where you can schedule your training and review the completed activity afterwards.

Review your performance, track progress and fine-tune the next session.

Learn more about sync

  • Workouts appear in your Garmin calendar
  • Review detailed pace and heart-rate charts
  • Inspect laps and completed workout data
  • Keep planned and completed training together
Completed running activity with pace and heart-rate charts displayed on a laptop

Structured running workout examples

Open a ready-made workout in Run Builder, then adjust the details before saving or sending it.

Tempo workout

  • 2 x 12 minutes at controlled tempo
  • 4 minutes easy recovery between blocks
  • 32 minutes total structured work
Use this workout

Interval workout

  • 6 x 3 minutes hard
  • 2 minutes easy recovery
  • A focused speed session for race preparation
Use this workout

Progression run

  • Start easy and build through steady effort
  • Practise finishing strong
  • Useful for endurance and confidence
Use this workout

Questions about structured running workouts

What is a structured running workout?

A structured running workout is a run broken into planned steps, such as warm-up, work, recovery, repeat blocks, pace targets, and cool-down.

Are structured workouts only for intervals?

No. Intervals are a common use case, but easy runs, tempo sessions, progression runs, long runs, recovery runs, and race-pace workouts can also be structured.

Can I use pace or heart-rate targets?

Yes. RunSync can use pace and heart-rate targets on supported structured workout steps.

Can workouts be scheduled in Garmin Connect?

Yes. RunSync can send supported workouts to Garmin Connect so you can schedule them and follow them from a compatible Garmin watch.

Can I create interval and threshold workouts?

Yes. RunSync supports structured sessions such as intervals, threshold workouts, tempo runs, endurance runs, hill repeats and race-pace work.

Ready to train with purpose?

Build your next structured workout and let your Garmin guide the way.

Build Your Workout