On air · for referees, umpires and line officials

The pace, called in your ear.

Interval workouts that talk you through every rep. Pick a station, press play, slip the phone in your pocket with the screen on and run: tones mark the clock, a voice calls the work, and you keep your eyes up, the way you do on the field.

Tune in to CH 03 Browse the dial

Free to use. Booth Pass $1.95 a month or $19.50 a year · Free during preview. See what it adds

CH 03Interval 15/20LIVE

RUN

0:15

Rep 1 of 20

“Rep 1 of 20. Run.”

NextWalk 0:20

THE DIAL

Eight stations. Each one has a job.

From a first run-walk to a shuttle ladder and an hour on your feet. Written by this site for officials who move forwards, backwards and sideways for a living.

CH 01 Run-Walk Base Coming back after a break, or starting out. CH 02 Tempo Builder Officials who can jog 20 minutes and want more engine. CH 03 Interval 15/20 Training for a timed run-walk interval standard. CH 04 Shuttle Ladder Testing where your speed tops out today. CH 05 Mechanics Mix Moving the way an official moves: backwards and sideways too. CH 06 Sprint and Recover Getting to the spot on a fast break or a breakaway. CH 07 Game Length Lasting the whole game, not just the first half. CH 08 Pre-game Warm-up The ten minutes before you walk on.

Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.

WHAT YOU HEAR

A running order, not a playlist.

Every workout is turned into a broadcast rundown before it plays: what is said, and the second it is said. A start tone opens each part, three short pips count down the last seconds, and the voice tells you the rep and the move.

Every sound is made on your device: the tones by your browser's Web Audio, the voice by an on-device speech voice (the player skips online voices). No recordings of people. No music, no streaming, no data used while you run.

See the whole CH 03 rundown

CH 03 · INTERVAL 15/20RUNDOWN

Time	Cue	You hear
10:00	TONE	Start tone
10:00	VOICE	"Rep 1 of 20. Run."
10:15	TONE	Start tone
10:15	VOICE	"Walk. 20 seconds."
10:35	TONE	Start tone
10:35	VOICE	"Rep 2 of 20. Run."
10:50	TONE	Start tone
10:50	VOICE	"Walk. 20 seconds."
11:10	TONE	Start tone

THE BOOTH

Everything around the run.

Studio Build your own program: warm-up, up to three sets, rests, cool-down. It becomes a link you can play or share. Rehearse your own association's published times. Cone Card Pace math for the field: turn a distance and a time into speed and pace, or a speed into how far apart to set the cones. Season Plan Weeks to test day and days a week in, a week-by-week grid out. Every session plays. The last week is lighter on purpose. Logbook A private link, no account and no email. Log the session, see your weeks as bars, keep your own programs in the Locker.

PRICING

Free to run. $1.95 a month for the booth.

FREE

All 8 stations, with voice and tones
The Studio: build any program, share it as a link
Cone Card pace math
Season Plan: the first 2 weeks
Logbook: last 30 sessions, 8-week chart, 1 saved program

BOOTH PASS

$1.95 a month

or $19.50 a year (two months free)

Everything in Free
The whole Season Plan, up to 12 weeks, and its printout
Logbook: up to 3,000 sessions and a 52-week chart
CSV export and a printable logbook
Locker: 20 saved programs

Free during preview. Payments are not switched on yet, so every Booth Pass feature is open to everyone and nothing is charged. When PayPal checkout opens, these prices apply and you can cancel any time.

Train safely

Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness. More on training safely

Independent

Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.