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 and leaves you feeling pumped for the rest of the day. This week we kick off a new series of 5k paced workouts. WHAT? 5k Pace Intervals 6x 2 minutes[…]
Ready for another Killer K-Reps session? If you haven’t tried one of these yet you’ll want to jump in this week before things get really nutty next week! WHAT? Killer K-Reps #3 5x 1k @ Your 10k Race Pace + 10sec strides immediately after w/ 10 lunge pulses (10 each side), 10 press ups &[…]
You will hate me by the end of this workout series! Ladies and gentleman … welcome to The Killer K-Reps!! They’re K reps but not as we know them. WHAT? Killer K-Reps #15x 1k @ Your 10k Race Pacew/ 10 press ups & 10 squats immediately before each rep 90 seconds active/jog recovery after each[…]
Welcome to a new block of training that I’m calling “Practice Makes Progress”. Over the next four weeks we’ll be doing progression-style workouts that focus on running faster as things get tougher. It’s great for the body and great for the mind! WHAT? 5 sets of: [1k @ your 10k race pace, 500m @ your[…]
For our holiday season special, we’ve got 2:30-marathoner Becky Wade back to bring us a fun track session that provides a nice combo of interval- and endurance-style training. WHAT? 4 sets of:[4x 400m @ your 10k-5k race pace100m jog float]800m jogs between sets Terrain: Track or measurable pathway. Feels: The Christmas dinner burner! This workout[…]
This week we welcome to the show USA-representative and 2:30-marathoner, Becky Wade-Firth as she brings us the first of two workouts that help transition us from a speed-focus to a more endurance-focused workout. WHAT? 4 sets of:[4x 300m @ your 5k race pace100m jog float]800m jogs between sets Terrain: Track or measurable pathway. Feels: Smooth[…]
It’s the silly season, so what better time to do a fartlek session where you switch off the GPS and loosen the reins so you can run how you feel, fast and free!? WHAT? 5x 30 seconds @ your 3k to mile race effort (90 seconds recovery jogs)10x 1 minute @ your 5k to 3k[…]
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[…]