The AW Workout Library
Most runners don't fail for lack of effort — they fail for lack of a plan they understand. This library fixes that.
It's the same bank of sessions I build my coaching around, opened up for you: 93 fully-detailed workouts across all seven energy systems, from easy aerobic base runs to lung-busting VO2max intervals — plus 18 famous workouts from the sport's history, with the stories behind them.
Every single session spells out the warm-up, the main set, the recovery, the cool-down, and the coaching cues that actually matter — not just what to run, but why it works. Filter to your level and the whole library scales to where you are today, whether you're lacing up for the first time or chasing a stubborn PB.
93 coach-built sessions
Colour-coded by energy system, filterable by level, phase and category.
18 famous workouts
The Michigan, Mona Fartlek, Bannister, Canova and more — with their history.
Drills & warm-ups
Form drills and routines that make you faster and more durable.
Strength & injury prevention
The simple work that keeps you on the road, not on the sidelines.
Tips & tricks
Pacing, fuelling, racing and mindset, from years of coaching.
Plain-English glossary
Every term explained, so nothing's a mystery.
Sample training weeks
See how it all fits together, by level.
One-click Final Surge entries
Copy any session straight onto your calendar and device.
Deep enough for elites.
Set your paces with the free Pace Calculator, then put them to work here. Yours to keep coming back to.
Evidence-based and grounded in sound physiology — because you deserve to know the why, not just the what.