Bring on the mile reps! There’s something nostalgic doing mile reps that connects us to generations who have come before and churned rep after rep of 1609m. Plus, they’re great for building both engine and wheels! WHAT? 4x mile @ your 10k race pace400m jog recoveries Terrain: Running track or flat, measurable pathway. Feels: Smiles[…]
Hello 2021! Wow, that was quite a year we just had and this workout is a great holidays fartlek session designed to remind us all of that pure enjoyment of running free. WHAT? 4x5mins @ about your 10k race effort 2min jog recoveries Terrain: Undulating trail that isn’t too technical under foot. Feels: New[…]
For our holiday season special, we’ve got 2:30-marathoner Becky Wade back to bring us a fun track session that provides a nice combo of interval- and endurance-style training. WHAT? 4 sets of:[4x 400m @ your 10k-5k race pace100m jog float]800m jogs between sets Terrain: Track or measurable pathway. Feels: The Christmas dinner burner! This workout[…]
This week we welcome to the show USA-representative and 2:30-marathoner, Becky Wade-Firth as she brings us the first of two workouts that help transition us from a speed-focus to a more endurance-focused workout. WHAT? 4 sets of:[4x 300m @ your 5k race pace100m jog float]800m jogs between sets Terrain: Track or measurable pathway. Feels: Smooth[…]
It’s the silly season, so what better time to do a fartlek session where you switch off the GPS and loosen the reins so you can run how you feel, fast and free!? WHAT? 5x 30 seconds @ your 3k to mile race effort (90 seconds recovery jogs)10x 1 minute @ your 5k to 3k[…]
A little bit of speed, a little bit of intensity … this week’s workout is definitely a recipe for a whole lot of fun! WHAT? 4x 30secs strides4x1k @ your 5k race pace Recovery: 2min jogs Terrain: Flat, measurable pathway. Feels: Rocking & Rolling This week’s workout starts off by getting the wheels rolling with[…]
To finish our month of repeat track workouts, this is an honest session in a ladder-style in order to go fast at the start and end and throw in some aerobic work in the middle. WHAT? 2x 200m @ your 800m race pace2x 400m @ your mile race pace2x 800m @ your 5k race pace2x[…]
Let’s go from speedy to speedier, fast to faster, and smooth to smoother! This one will get your inner Ferrari humming! WHAT? 3x 200m @ your 800m race pace3x 400m @ your mile race pace3x 200m @ your 800m race paceRecovery: 400m jogs (or more between reps)Terrain: A track (or measurable path). Feels: Silky[…]
Ready to strap on your speedy boots!?! It’s more mile-paced reps on the cards this week, but with an additional step up to 800m race pace for some 200m reps. WHAT? 3 sets of: 2x 400m @ your mile race pace 1x 200m @ your 800m race pace Recovery: 400m jogs (or more between sets)[…]
Our second week of repeats and this one is an absolute all-time classic designed to get you faster, stronger and smoother. WHAT? 8x400m @ your mile race pace Recovery: 400m jogs Terrain: A track (or measurable path). Feels: Rolling! A bit of speed, a bit of intensity, a lot of great technique—that’s what we’re[…]