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![…]
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[…]
One of the classic track sessions, the Ladder is designed to get things moving really well with the shorter first few reps and then test that good technique with endurance (with the 400s and 800) and then test it again with fatigue (with the 200s to finish). Give this workout a go and let us[…]
The interval session is probably the most commonly run workout amongst runners and this workout is a nice meeting ground between the tempo runs we have been doing and a classic 1k reps session. A little VO2max, a little threshold, and a good dose of determination required to get you through the closing stages of[…]
This is an epic workout! 40 minutes at your lactate threshold pace (one-hour race pace). No recovery jogs, no strides—just a good old solid tempo run! And without the taper that you would do before a race, this will begin to feel race-like as you get into the final 5-10 minutes. This is the final[…]
After last week’s intro to threshold training, today we step things up by tweaking two dials: interval length and recovery duration. It’s a fartlek workout again, so hunt out your favourite undulating trails and get ready to get rollin’! And we are now on Strava, make sure you join our club here: strava.com/clubs/runtempofit And don’t[…]