Sign up for the Zwift Academy Run 2023 training program. Join the community for 8 weeks of workouts, group runs, and races.

Run Training Program – Zwift Academy 2023 | Zwift

Work harder and train smarter. Zwift Academy 
Run provides structured workouts and training 
tips created by world-class coaches, Terrence 
Mahon and 3x Olympian Jen Rhines. Whether you 
want to get faster, learn more about run training, or 
a combination of both, you’ll go farther as 
a ZA Run graduate. 

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Zwift Academy Run is perfect for athletes at any level. Learn how to train effectively while putting your fitness to the test with seven structured workouts and one 5k Finish Line Run. 

Zwift Academy Run delivers a crash course in getting faster, stronger, and training smarter. Seven structured workouts pinpoint specific energy systems while in-game messaging educates you along the way. 

To graduate, you’ll need to complete the Finish Line Run 5k. If you’re hoping to land a spot on the Zwift Run Team, you’ll need to use a heart rate monitor. Finish Line event available from February 20-March 5, hit the ground running toward your next PR.


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ZA 2022 | Run | Dash | Workout Overview

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Ready to go after the biggest goal of all? 
Go all in as you compete for a chance to 
join our fully-supported Zwift Run Team 
on their road to a 2023 fall major marathon. 

ZA Run | Reg | Talent ID 2022

ZA Run 2022 | Shared | FAQ - Talent ID 

Zwift is the app that turns indoor training 
into a game. Get fit fast while having fun. 
Day or night. Rain or shine.

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Sign up for the Zwift Academy Run 2021 training program. Join the community for structured workouts, group runs, and races.

Run Training Program – Zwift Academy 2021 | Zwift

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Schedule your run, get a closer look at 
the structured workouts, and track your
progress on Zwift.

Already signed up? Nice work! Still thinking about it? No sweat. Once you confirm your event, it will show up below.

Roller Coaster

Interval Kickers

Up & Up & Up

VO2 Inferno

Kick Start

5k Race Prep

Down and Dirty Tempo

Ready to get started? Get faster and learn how to train smarter with the Zwift Academy Run program. Featuring seven structured workouts with and one Finish Line Run, get ready to go the distance as a ZA graduate.  

ZA 2022 | Run | Workouts | Carousel

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This aerobic hill workout, featuring constant elevation change, teaches the art of switching gears. Start the opening intervals close to your current marathon effort and crank the incline as you push your effort towards the top end of your lactate threshold (LT). 

What is Lactate Threshold? Also known as Tempo effort, this is a pace you can sustain for longer durations while still moving at a steady clip. Once you hit your LT, you’ll gradually bring the incline down one minute at a time until you’re back at a marathon pace. After a short rest, you do it all over again to finish the session. This workout is great when you’re tight on time and want a solid aerobic run without going to the well. 

A new twist on an old classic. This workout features three-minute reps starting at your lactate threshold (LT) pace and then bumping up the speed to “kick” it in gear. Each successive rep will challenge you to push the pace faster than the previous one.

Legs, meet hills. Hills, meet legs. Hill work is speed work disguise! These one-minute repeats will prep you for that final surge to the summit. These hill intervals start with a moderate grade and steadily get steeper. Each repetition gains vert every 20 seconds, so get your low running gears ready to shift into action.

Refresher: VO2 max is the maximum amount of oxygen your body uses while exercising as hard as you can. Kick this workout off with the longer intervals first and work your way down to a fast 30-second finish. After a short break to catch your breath, we’ll hit it for one final round. This session will elevate your heart rate and take your speed beyond your goal 5k race pace, so hold on and keep your eyes on the horizon.  

Ready to improve your Lactate Threshold (LT) pace? This workout will teach you how to recover on the fly. Today’s session kicks off with a fast effort that should feel faster than your 5k race pace. We’ll bring your heart rate back down over the next few intervals to finish the speed block. Your goal is to be able to complete all of these intervals with minimal rest. 

Setting yourself up for success is easy in 5k Race Prep! This workout calls for multiple reps at 3 minutes and 2.5 minute intervals. Alternating reps will be done at your goal 5k race pace before pushing 30 seconds above and below your 5k PR on even intervals. The fluctuation of speed will get you ready for race day. 

Fun fact: Tempo runs are the foundation for many great training programs. This workout will keep you going non-stop for a solid block of steady state work. You’ll start fast, then we’ll play with speed before we end the workout with a cut-down interval. Stay focused on form and work on keeping up your turnover from start to finish.  

The Finish Line Run is the final event for the 2023 Zwift Academy Run program. The goal? Run as fast as you can for 5k. Every step counts if you’re competing for a spot on the Zwift Run team. We recommend treating this event like a race by giving yourself at least 48-72 hours of recovery before you head to the start line. Show up well rested and ready to get after it. Good Luck!

How To Approach the Finish Line Run

The 2023 Zwift Academy Run program features six structured workouts. Follow in-game prompts designed to maximize your fitness faster than ever.

Run Workout Program - Zwift Academy 2023

Discover a well-rounded program that gives
 you the tools and know-how to train effectively 
to improve your finish times. Group runs and 
structured workouts build your endurance and 
speed, while the community brings the fuel.