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[...]

Welcome to the wonderful world of REPEATS!!! All throughout November we’ll be hitting repeat workouts that are designed to get you moving smoother and faster. This week is an intro to that style of workout that you can tweak to suit your fitness levels.  WHAT? 10x 1 minute @ 3k to mile effort (adapted to[...]

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[...]