Now in week two of our Marathon Maker series we’re introducing the first our marathon-paced blocks. Plus, we’re upping the distance and the endurance factor so give this workout a little more time. WHAT? Marathon Maker #2 4k – 3k – 2k – 1k (4k @ your marathon pace, 3k & 2k @ your half[…]
Can you complete the double royal flush? Two 5Ks increasing speed every kilometre—that’s our workout for the week. WHAT? Progression 5Ks 2x 5k increasing pace every KM (marathon, half, 1-hour, 10k and 5k race pace) 1-2 jog recovery Terrain: Flat, measurable pathway. Feels: The Pacing Ninja Keeping with our theme of progression work, this one[…]
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.[…]
My former coach used to call these workouts predator runs, because they have that approach of initially stalking your prey at a slower speed, then closing the gap with a faster pace and then unleashing for the final effort to take down your dinner! This week we’re doing just that (minus the dinner—I leave that[…]
By Hayden Shearman // Pacing your race well, with even splits, is undoubtable the number one thing you can do on race day to maximise your performance and enjoyment of the race. Whether you’re pacing yourself in your own race or you’re a pacer guiding others to their goals, the same techniques apply. So here are[…]