The final hill session for our month-long attack of the hills during October! It’s time to get after it with this classic hill workout!! WHAT? Hill Reps: 6x 60 seconds @ about mile race effort Recovery: Light jog back down the hill after every rep. Terrain: Mild-to-moderately steep hill. Feels: Getting after it! Your muscles[…]
It’s pure hills on the menu this week! This workout will give some intensity to both the muscles and the lungs. WHAT? Hill Reps: 3x90s (3k effort) 3x60s (mile effort) 3x30s (800m effort) Recovery: Light jog back down the hill after every rep. Terrain: Moderately steep hill. Feels: Up and Up! The workout starts with[…]
It’s the second week of month-long attack of the hills throughout October and this week coupling the hill efforts with some tempo runs. WHAT? 2 sets of: 3x30s uphill strides (jog back down for recovery) 10min tempo run @ lactate threshold pace Recovery: 4min recovery jog between the two sets. Terrain: Moderate hill next to[…]
With a new month comes a new focus on hills. Oh yeah!!! But don’t be freaked out, we’re going to ease you in with a nice taster, mixed workout this week. WHAT? 4 sets of this: – 30sec hill strides – jog back down – 3min @ 10k race pace – 2min recovery jog Terrain:[…]
The finale of our fartlek ladder workouts, this one will get the wheels rolling and test things out on some hill reps too! WHAT? 2x15s – 2x30s (uphill) – 2x1min – 2x2min – 2x1min – 2x30s (uphill) – 2x15s @ 800m to 5k to 800m race effort Recovery: 1min recovery jogs Terrain: Flatish, except run[…]
We’re speeding things up this week with a ladder session that ticks many boxes and should leave you feeling both fast and strong! WHAT? 4x30secs @ about mile race effort 3x1min @ about 3k effort 2x2min @ about 5k effort 1x4min @ about 10k effort 2x2min @ about 5k effort 3x1min @ about 3k effort[…]
Are you ready for some distance? This week’s ladder session eases up the pace a little but goes a longer as we deliberately hunt out some hills. Bring them on! WHAT? Ladder Session (in mins): 2-4-6-8-6-4-2 @ lactate threshold (your 1-hour race effort) Recovery: 2min recovery jogs Terrain: Mixed, undulating terrain. Feels: Climb every mountain![…]
It’s more fartlek ladder goodness this week! And this time with a slant towards more endurance than speed. WHAT? Ladder Session (in mins): 1-2-3-4-5-4-3-2-1 @ 3k – 15k race effort Recovery: 1min easy recovery jogs Terrain: Mixed, undulating terrain. Feels: Feel the rhythm. There’s 25 minutes of work in this workout, and with only[…]
To celebrate a new month and a new season, we’re launching into a new training block of fartlek ladder sessions—perfect for building speed and endurance and having a whole heap of fun in the process! WHAT? Ladder Session (in mins): 1-2-3-4-4-3-2-1 @ 3k-10k race effort Recovery: 1min easy recovery jogs Terrain: Mixed, undulating terrain. Feels:[…]
This week it’s a mixture of grind and puff by starting with a tempo run and then winding up the pace with some 5k race paced intervals. WHAT? 20mins @ lactate threshold pace 2x1k @ your 5k race pace Recovery: 2mins easy recovery jogs Terrain: Track or flat, measurable pathway. Feels: Grind and Puff. This[…]