200m Intervals
![](https://totalrunningclub.com/wp-content/uploads/2021/04/high-angle-man-woman-jogging-together-1024x576.jpg)
Sets of 200m sprints, with rest periods between each repetition. A great workout for running form, fast finishing 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 […]
5km Time Trial
![](https://totalrunningclub.com/wp-content/uploads/2021/04/full-length-portrait-athletic-half-naked-sportsman-jumping-1024x683.jpg)
Assess your current fitness level with this fast and flat time trial workout. It’s going to hurt, but you can do it! 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 […]
Pyramid Hills
![](https://totalrunningclub.com/wp-content/uploads/2021/04/young-professional-sprinter-on-racetrack-P4M3X3F-1024x683.jpg)
Fast uphill running using different lengths of hill (increasing incrementally). 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 for […]
Run & Strength Combo
![](https://totalrunningclub.com/wp-content/uploads/2021/04/attractive-fit-man-running-along-bridge-at-sunset-PDULG6H-1024x683.jpg)
Mixing running and bodyweight exercises, with a focus on tiring and strengthening the legs. A fun session that will leave you gasping for air! 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 […]
200m / 1km / 200m
![](https://totalrunningclub.com/wp-content/uploads/2021/04/side-view-of-mixed-race-sportsman-sprint-running-a-R7FVMJE-1024x683.jpg)
Combination running workout that mixes short sprints with endurance repetitions. Objective is to build speed on tired legs. 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 […]
1-5 Fartlek
![](https://totalrunningclub.com/wp-content/uploads/2021/04/fast-male-runner-runs-along-river-enjoys-speed-dre-9BV9SXJ-1024x683.jpg)
Fast running with walking recovery, using a pyramid of increasing interval periods (1-5 minutes). A great workout for running form, speed, endurance 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 […]
1km Intervals
![](https://totalrunningclub.com/wp-content/uploads/2021/05/sport-man-with-runner-street-be-running-exercise-1024x683.jpg)
Sets of 1km, with rest periods between each repetition. A great workout for building speed endurance and learning pacing 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 […]
Straights
![](https://totalrunningclub.com/wp-content/uploads/2021/04/full-length-portrait-athletic-half-naked-sportsman-jumping-1024x683.jpg)
It’s all about speed! Pushing at your fastest sprinting pace for bursts of 100m, with walking recovery. 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-Segment Hills
![](https://totalrunningclub.com/wp-content/uploads/2021/04/man-woman-running-along-road-1024x683.jpg)
Fast uphill running using 3 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 for […]
15-30-45 Fartlek
![](https://totalrunningclub.com/wp-content/uploads/2021/04/active-sportive-young-male-female-athlete-running-jumping-air-1024x663.jpg)
Fast running with walking recovery, using 3 different interval periods. A great workout for running form, heart rate control 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 […]