Workout of the Week: 041 – Intro to Intervals

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[…]

Workout of the Week: 040 – Fast n Fresh

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[…]

Workout of the Week: 039 – The Strides & Steady Sandwich

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[…]

Workout of the Week: 038 – The 3-Level Fartlek

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[…]

Workout of the Week: 037 – Zane Robertson

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)[…]