Inspired by the Olympics and wanting to run fast? Tired from the late nights watching athletics? This fartlek workout can be adapted to suit any end of the intensity spectrum : recovery or flat out. WHAT? RECOVERY FARTLEK 3x 3mins 3x 2mins 3x 1mins 3x 30 seconds All at a speed of your choosing 1min[…]
Feeling the Olympic vibes?!! This workout will definitely get you in the zone for the Games as you run every distance track race! WHAT? THE OLYMPIC 10k easy, 5k @ half marathon pace 1.5k & 800m @ 5k pace 400 & 200m @ 1500m pace 100m fast As much recovery as needed Terrain: Measurable pathway.[…]
We’ve got an epic Olympic-themed workout for ya next week. But this week, we do a bridging session to connect the dots between the Mona Fartleks we have been doing and the big Olympic session to come. WHAT? Mixed Fartlek Session Block 1: 2mins, 1.5mins, 1min, 30secs (60secs jog recoveries) Block 2: 20mins steady Block[…]
After two weeks of doing versions of the famous Mona Fartlek, this week we’re rounding off the series with what is probably the most famous of all its variations. Get ready for a lung and leg burner! WHAT? The Mona Fartlek w/ Floats 2x 90 seconds 4x 60 seconds 4x 30 seconds 4x 15 seconds[…]
Last week we introduced a famous fartlek workout invented by Aussie distance running legend Steve Moneghetti. This week we introduce a couple of tweaks to the Mona Fartlek that make both more endurance focused and more speed orientated. WHAT? The Modified Mona Fartlek 3x 90 seconds 4x 60 seconds 3x 30 seconds 2x 15 seconds[…]
This is a famous workout created by legendary Australian distance runner Steve Moneghetti. It combines the freedom of a fartlek session with the speed of shorter reps and the intensity of minimal recovery. It’s what lead Mona to four Olympics, 4th at World Cross in 1989 and a bronze at the World Marathon Champs in[…]
Get fast and gutsy with this fun workout that combines 200s with 1k reps. One’s great for developing technique and smooth mechanics and the other is great for bringing out that inner work-horse mentality. WHAT? 5k Pace Intervals 3x 200m @ your mile race pace 4x 1k @ your 5k race pace 3x 200m @[…]
Good running technique can improve your speed, endurance and resilience to injury, but it can often be hard to know how to intentionally go about improving it. So how can you structure your week or what tools can you utilised to help keep improving your technique? Here are some tips: Run Fast, Fresh, Often: Running[…]
Here we go! 1k reps and lots of them! This workout is designed to give your body plenty of time on your feet running at 5k pace, so you can get all those great adaptations to speed and intensity that come with it. WHAT? 5k Pace Intervals 6x 1k @ your 5k race pace 2[…]
There’s something special about running at 5k pace. It’s demanding on the legs, the lungs and the mind … and it’s also loads of fun! WHAT? 5k Pace Intervals 6x 3 minutes @ your 5k race pace 1-2 minutes jog recovery Terrain: Flat, measurable pathway or running track The 3-minute intervals are just approximate, so[…]