Zwift Academy is an 8-week run program featuring eight unique workouts plus a 5k Baseline and Finish Line run. These events were designed to provide the tools to get after your training goals, whatever they may be. For a detailed program overview, see https://www.zwift.com/academy/zarunOpens a new window.


WO2: THE OREGON LONG
Duration: 50 minutes
This workout is modelled after the legendary workouts done by the acclaimed University of Oregon’s running program.

Start with a fast 3-minute interval to spike your heart rate before doing a series of hill repeats to work on cardio strength. Then, it’s 2-minute cutdown intervals to put the icing on the cake.

This session is tough, but will ensure a faster 5km in no time.


WO2: THE OREGON SHORT
Duration: 35 minutes
This workout is modelled after the legendary workouts done by the acclaimed University of Oregon’s running program.

Start with a fast 3-minute interval to spike your heart rate before doing a series of hill repeats to work on cardio strength. Then, it’s 2-minute cutdown intervals to put the icing on the cake.

This session is tough, but will ensure a faster 5k in no time.


Coach’s Tip: Zwift Academy Run was developed with structure in mind. For best results, complete the workouts in order.

This training program was designed by coach Terrance Mahon. His coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.

For many runners, the main goal in finishing the Run Academy is to be selected to join the ZA Run team. Are you up for it? To be eligible for team selection, you must complete all eight workouts and the Baseline and Finish Line run events.

*Baseline and Finish Line run events require a heart rate monitor and cadence sensor to be considered. Everything you need to know about being selected for the 2022 ZA Run Team can be found here: https://www.zwift.com/academy-zarun-run-pro-contender-requirementsOpens a new window