IntervalsRPE 1.1All Out★★★★★

ROADRUNNER'S REVENGE 🏃💨 (FULL CHASE)

Beep beep! Eight explosive 50m fly sprints that will have you reaching roadrunner-level speeds. Time to show Wile E. Coyote what real speed looks like!

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Optimize maximum velocity development through moderate-volume fly sprints, perfect for improving top-end speed and running mechanics.

Workout Overview

Duration

50m

Distance

6km

Intensity

1.1/10

Target Race

100m

Terrain

track

Difficulty

★★★★★

Export Workout

WARMUP

Training ZoneEasy

Effort Level

3/10

Duration20m

“Comprehensive preparation for maximum velocity achievement”

Segment 1 of 18

26% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 2 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 3 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 4 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 5 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 6 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 7 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 8 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 9 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 10 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 11 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 12 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 13 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 14 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 15 of 18

7% of workout

50m Speed Mirage

Training ZoneNeuromuscular

Effort Level

10/10

Duration11s

* Estimated at 3:26/km pace for neuromuscular effort

“Roadrunner-level velocity - faster than a falling boulder”

Segment 16 of 18

0% of workout

Recovery

Training ZoneRecovery

Effort Level

1/10

Duration5m

“Full recovery while watching imaginary dust clouds settle”

Segment 17 of 18

7% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration15m

“Extended recovery worthy of your velocity achievements”

Segment 18 of 18

20% of workout

0:00

0:15

0:30

0:45

1:00

1:15

1:16

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Optimize maximum velocity development through moderate-volume fly sprints, perfect for improving top-end speed and running mechanics.

Desert Highway Prep

Comprehensive preparation for maximum velocity achievement

Effort Level

RPE 3

Light

Duration

20m

Zone

Easy

Notes

•12 minutes progressive easy running
•8 minutes dynamic warm-up with bounds and skips
•3x100m progressive accelerations: 70%, 80%, 90%

Maximum Velocity Hunt

8 x 50m fly sprints - reach your absolute top speed repeatedly

Maximum Velocity Hunt Pattern

Repeat 8x: 8 rounds of 50m speed mirage followed by recovery

50m Speed Mirage

RPE 10

Maximal

Duration

50m

Effort Zone

Neuromuscular

“Roadrunner-level velocity - faster than a falling boulder”

Recovery

RPE 1

Very Easy

Duration

Effort Zone

Recovery

“Full recovery while watching imaginary dust clouds settle”

Canyon Cool-Down

Extended recovery worthy of your velocity achievements

Effort Level

RPE 2

Easy

Duration

15m

Zone

Recovery

Notes

•10 minutes easy desert trotting
•5 minutes walking and speed celebration
•Extended stretching and mechanical review

Ready to Run This Workout?

📥

1. Download to Your Device

Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)

💪

2. Review Effort Levels

Make sure you understand RPE zones before starting

Learn RPE Scale →

🎯

3. Find More Workouts

Build progressive training sessions for your goals

Browse Training Guides →

Share this workout

Share on Twitter Share on Facebook

Similar Workouts

More intervals workouts with all out intensity

See All

IntervalsAll Out

SONIC BOOM SPECIAL 💥 (DOUBLE DASH)

Two complete speed pyramids for the ultimate Sonic experience! Build up, peak out, come down, then do it all again. Gotta go fast... twice!

Duration

Terrain

Distance

Intensity

SONIC BOOM SPECIAL 💥 (SPEED TRIAL)

Break the sound barrier with this pyramid workout! Like Sonic collecting rings, you'll build speed gradually then come back down. One complete pyramid for speed newcomers.

Duration

Terrain

Distance

Intensity

SPEEDY GONZALES SPECIAL 🐭💨 (RAPIDO RAPIDO!)

¡Órale! Time for the full Speedy Gonzales experience! Ten lightning-fast 80m intervals that will have you running faster than any mouse has ever run. ¡Arriba! ¡Arriba!

Duration

Terrain

Distance

Intensity

SPEEDY GONZALES SPECIAL 🐭💨 (ARRIBA ARRIBA!)

¡Ándale! ¡Ándale! ¡Arriba! ¡Arriba! Get ready to run faster than the fastest mouse in all of Mexico with these zippy 80m intervals. Perfect for building speed with Mexican flair!

Duration

Terrain

Distance

Intensity

Similar Intensity

Other all out intensity workouts with different training styles

See All

VO2 MaxAll Out

THE 300M GRINDER

20x300m with minimal recovery creating oxygen debt

Duration

Terrain

Distance

Intensity

THE 300M GRINDER (LONG)

20x300m with minimal recovery creating oxygen debt

Duration

Terrain

Distance

Intensity

THE 300M GRINDER (SHORT)

20x300m with minimal recovery creating oxygen debt

Duration

Terrain

Distance

Intensity

VO2 MAXIMIZER (LONG)

5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets

Duration

Terrain

Distance

Intensity

Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.