Learning to become comfortable with discomfort is what we’re seeking to do during August as we dive into our first session of tempo runs and riding the storm! WHAT 2 sets of: 3x20sec strides (100sec recovery jogs) 10mins @ lactate threshold pace (3mins recovery jogs) Terrain: Running track or measurable pathway. Feels: Ride the storm![...]

Finishing mile reps nice and fast is a super fun way to run intervals. And a great way to unleash your inner beast! WHAT Kick It Mile Reps 4x 1 Mile @ your 10k race pace With each final 400m @ your 3k race pace (2-3mins recovery jogs) Terrain: Running track or a flat, measurable[...]

We carry on our month-long journey into the wonderful world of interval sessions. And this one is a fun workout that tests your ability to internally regulate subtle differences in pace.  WHAT Two-Speed Intervals 3x 1k @ your 10k race pace 3x 1k @ your 5k race pace (90secs recovery jogs) Terrain: Flat, measurable pathway.[...]

This is a classic workout that tests your muscular and metabolic abilities to go at a good clip for a good long time.  WHAT A Classic 6x 1 mile @ your 10k race pace (2mins recovery jogs) Terrain: Flat, measurable pathway. Feels: Time in the zone. The length of this workout makes the end goal[...]

This week is all about doing some quality speed work and also laying the foundations for next week with an intro to interval training. WHAT Intro to Intervals 5x30s strides (90s jog) 5x1k @ Your 10k Race Pace (1min recovery) Terrain: Flat, measurable pathway or running track. Feels: Laying foundations. Like last week, we’re not[...]

We’re getting fast this week! But we’re also focusing on keeping relatively fresh so we don’t muddy the waters on building that base, raw running speed. WHAT 3x30secs strides (90secs jogs) 3x10secs sprints (2min jogs) 20min tempo run @ your half marathon pace Terrain: Flat, measurable pathway or running track. Feels: Fast ‘n’ Fresh. The[...]

Practice starting right and finishing right in this sandwich of speed and steady session. WHAT The Strides & Steady Sandwich 3x30secs strides 2x10mins @ your 1-hour race effort (2min jogs) 3x30secs strides Terrain: Flat or mixed terrain. Stable under foot for strides. Feels: Perfect practise. Every workout is an opportunity to perfect running in YOUR[...]

This workout is the natural extension to Zane Robertson’s fartlek session last week, with a tweak in either direction on the endurance-speed scale. WHAT The 3-Level Fartlek 5x2mins @ 10k effort (1min jogs) 5x1min @ 3k effort (1min jogs) 5x30secs fast (90secs jogs) Terrain: Undulating mixed terrain. Stable under foot. Feels: Relax and find your[...]

2:08 marathoner Zane Robertson joins us to talk through a classic East African fartlek session that you can tailor to your fitness and current training goals. WHAT 10-20x 1min fast, 1min jog Terrain: Undulating mixed terrain. Keep it fun! Feels: Listening to what your body can do. You can tackle this workout several ways: 1)[...]

Train that inner tiger with this workout so you’re ready to pounce even when the going gets tough! WHAT 3 sets of: [6mins @ lactate threshold (your 1-hour race effort), 2mins @ 5k effort, 2mins jog.] Terrain: Undulating mixed terrain. Keep it fun! Feels: Comfortable with discomfort. With two main goals to this workout—(1) to[...]