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 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[…]
A little bit of hills, a little bit of endurance, a little bit of faster stuff … this workout has all the ingredients for a fun and free session! WHAT 40mins @ marathon effort w/ 6x1min @ 5k effort No recoveries. Terrain: Undulating mixed terrain. Keep it fun! Feels: Freedom! This workout is designed to[…]
Katherine Camp is one of the NZ’s leading middle distance runners and the reigning 800m National Champ. This week she guides us through a fartlek workout designed to build that speed endurance and also teach the body to run fast and controlled when tired. WHAT Fartlek Progression Equal time of work-to-recovery: 2x90secs 2x60secs 2x30secs 4x15secs[…]
This week we have a great fartlek session presented by speedy couple Angie and Sam Petty. WHAT 4 sets of (3mins on, 3mins off, 90secs on, 90secs off) Plus: 4x8secs strides to finish On: 5k pace Off: Easy jog Feels: Movin’! In the podcast, Angie explains how this workout is designed to keep the heart[…]
Now we’re in the middle of Massive March we have the perfect man for the job of helping us adapt to going longer and marathon pace: Oska Inkster-Baynes—the reigning NZ marathon champ! This is a workout he will do out on the hills behind Christchurch and is ideally done to heart-rate/feel rather than exact pace.[…]
It’s back to the trails we go! This week we’re doing a mixed fartlek session with a tasty combo of fast, steady and easy on the menu. It’s one of those workouts that, when run correctly, leaves you absolutely pumped! Mixed Fartlek – 6x the following 5-minute block over undulating terrain: 2mins steady 1min easy 30secs[…]