Day 1
Speed Intervals
1 exercises
Outdoor Run
10 x 30 sec @ RPE 8 / 1 min recovery
Adapted from Week 1 Monday: warm up, then 10 rounds of 30-second sprint / 1-minute walk.
A researched 8-week adaptation of SELF's 5K plan, translated into structured running workouts with simple strength, cross-training, and recovery support. Review the full schedule, then run the template inside IronFlow.
A researched 8-week adaptation of SELF's 5K plan, translated into structured running workouts with simple strength, cross-training, and recovery support.
Every exercise below comes from the importable template currently stored in the app.
Adapted from Week 1 Monday: warm up, then 10 rounds of 30-second sprint / 1-minute walk.
Adapted from Week 1 Thursday: 6 hill repeats after warming up.
Adapted from Week 1 Saturday 2-mile endurance run.
IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.
Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.
Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.
Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or generate one from your training goals. You can also start from a built-in proven program.
IronFlow works on Android (Google Play), iOS (App Store), and any modern desktop browser.
Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.
IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.