Workout of the Week: 103 – Strides & Tempo #3

In the words of early 90s rapper Vanilla Ice, “Stop, collaborate and listen!” That’s what we’re doing with the strides thrown into break up this pretty meaty workout. WHAT? STRIDES & TEMPO #3 Two sets of: [3x30s strides w/ 90s jogs 15mins @ lactate threshold (your 1-hour race pace)] Recoveries: 3-minute jogs between sets Terrain:[…]

Workout of the Week: 101 – Strides & Tempo #1

This week we kick off a new workout series that builds on the craft of running fast and smooth while also building endurance long haul engines from a heavy dose of threshold training. WHAT? STRIDES & TEMPO #1 3x20s strides (100s jog recoveries) 20mins @ lactate threshold (your 1-hour race pace) Terrain: A flat and[…]

Workout of the Week: 046 – Tempo + Strides

You’ve gotta love a good old tempo run! This week we’re doing 25 minutes with some technique-targeting strides at the start. WHAT Tempo Run + Strides 4x20sec strides (100sec recovery jogs) 25mins @ lactate threshold pace Terrain: Flat-ish, measurable pathway. Feels: Armed and ready. Use the 4x20sec strides at the start to practice some technique[…]

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: 005 – 30-minute Tempo

Congratulations to everyone who ran the Auckland Marathon (and half and traverse)! It’s been so cool following your results on social media and seeing the reward of all that hard work in training come to fruition! This week we step things up towards epic proportions in our workout with a 30-minute tempo run, plus strides[…]

Workout of the Week: 004 – 25-Minute Tempo

Break out that GPS watch! It’s time to introduce the tempo run! We’ve crossed the midway point in this lactate threshold 6-week block training and so we’re switching from fartlek intervals to sustained tempo runs. And with this change, we’re leaving the trails for flight, ideally measured, paths (or you can do this in a[…]