2-Segment Hills
Fast uphill running using 2 different lengths of a hill. Builds leg strength, cardio and mental resilience. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest […]
Pyramid Fartlek
Fast running for incrementally longer periods, with walking recovery. This will get your heart rate up! Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest for 3 […]
Running During Ramadan
For followers of Islam, the ninth month of the Muslim calendar poses a particular challenge for runners of the faith. It is a time where followers are expected to abstain from food, water and intimate relations during daytime hours in commemoration of Prophet Muhammed’s first revelation. However running is still very much possible if you […]
Hong Kong Trail Running Back On Track
Hong Kong is set to host its first large-scale race in more than a year this weekend The HK50West-25k in Shing Mun on Sunday will be hosted by Action Asia Events, and the company’s director, Michael Maddess, said it comes with a number of requirements from the Hong Kong government. All participants, volunteers and staff […]
500m Intervals
Sets of 500m, with rest periods between each repetition. A great workout for pacing control and cadence. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest for […]
300m Bursts
Fast sections of 300m, with moving recovery periods. Great for leg speed and cardio. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest for 3 minutes […]
60-Second Hills
Working hard on a hill for 1-minute periods. Builds leg strength and mental resilience. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest for 3 minutes […]
60-Second Fartlek
Fast running with moving recovery, for even intervals. A fantastic workout for running form and heart rate control. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest […]
400m Intervals
Sets of 400m, with rest periods between each repetition. A great workout for pacing control and cadence. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest for […]
200m and 400m
Mixing 2 sprint distances, this workout will get your heart rate and your leg speed up. Warm Up 5 minutes slow-paced jogging 3 Sets of Strides Run 75m (approximate) at a fast pace (about 80% of your sprint speed) Jog back slowly. THIS EQUALS 1 SET REPEAT FOR 3 SETS IN TOTAL Rest for 3 […]
