A little bit of hills, a little bit of endurance, a little bit of faster stuff … this workout has all the ingredients for a fun and free session! WHAT 40mins @ marathon effort w/ 6x1min @ 5k effort No recoveries. Terrain: Undulating mixed terrain. Keep it fun! Feels: Freedom! This workout is designed to[...]

Matt Baxter is the New Zealand record holder in the 5000m indoors and World Cross Country represented. He’s a beast of a runner and this week presents a VERY MEATY workout in the hills. Matt Baxter’s Hill Reps 4x800m Hill Reps @ 10k, 5k, 3k & Mile Race Efforts 4x200m Hill Reps Fast Jog back[...]

This week we get inspiration from one of the world’s great coaches, Arthur Lydiard. He became famous for his periodised training approach and the out-and-back was a common session he would do in the base conditioning phase, which was an athlete’s of-season—making this ideal for a lockdown workout. WHAT Arthur Lydiard’s Out-and-Back 15mins out 15mins[...]

This week another of NZ’s top distance runners, Lydia O’Donnell guides us through one of her all-time favourite workouts: 8x1k at your 10k pace. WHAT 8x1k @ 10k Race Pace 90-120sec recoveries Start at half marathon pace for first rep. Feels: On a roll! This isn’t a smash-it-out-of-the-park 1K reps session. It’s designed to be[...]

Katherine Camp is one of the NZ’s leading middle distance runners and the reigning 800m National Champ. This week she guides us through a fartlek workout designed to build that speed endurance and also teach the body to run fast and controlled when tired. WHAT Fartlek Progression Equal time of work-to-recovery: 2x90secs 2x60secs 2x30secs 4x15secs[...]

  For the first time ever we have an Olympic medalist talking us through our weekly workout. Nick Willis brings one of his favourite reboot-style workouts that he actually used to great effect 10 days before he set the current New Zealand 1500m Record of 3:29 back in 2015. WHAT The Tempo Sandwich 4x45sec hill[...]

This week we have a great fartlek session presented by speedy couple Angie and Sam Petty. WHAT 4 sets of (3mins on, 3mins off, 90secs on, 90secs off) Plus: 4x8secs strides to finish On: 5k pace Off: Easy jog Feels: Movin’! In the podcast, Angie explains how this workout is designed to keep the heart[...]

This is the ultimate Covid-19 stress buster. Run it from home, in your neighbourhood and have a blast! WHAT Fartlek: 6x3mins @ your 1-hour race effot (2min jogs) With 6x15secs strides anywhere in the workout! Terrain: Mix it up and keep it local. Feels: Stress busting! No specific paces to hit and the freedom to blast out[...]

As the world enters global lockdown we’re stoked to have NZ’s #4 all-time marathoner, Malcolm Hicks, present the finale of our Massive March workouts. WHAT 2x5k @ marathon pace (3mins jog between) In the second half of your long run Terrain: Mixed, with some flat measurable paths (to check pace) and some off-road (to keep it[...]

In the midst of global craziness, races being cancelled and social distancing, we are still crushing out Massive March workouts. And this is a goodie … WHAT 2x20mins @ marathon pace (5mins jog between) (OR 2x 15mins @ half marathon). With 2x30secs at the beginning, middle and end Terrain: Mixed, with some flat measurable paths[...]