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[...]

This week we’re getting meaty with a big old 35-minute tempo run. This is a great way to blow out the cobwebs! WHAT The Good Old-Fashioned Tempo Run 35mins @ lactate threshold pace Terrain: Flat-ish, measurable pathway. Feels: Like a metronome. For distance runners, there’s nothing quite like the grind of a tempo run to[...]

You’ve gotta love a good old tempo run! This week we’re doing 25 minutes with some technique-targeting strides at the start. WHAT Tempo Run + Strides 4x20sec strides (100sec recovery jogs) 25mins @ lactate threshold pace Terrain: Flat-ish, measurable pathway. Feels: Armed and ready. Use the 4x20sec strides at the start to practice some technique[...]