800m Intervals
Sets of 800m, with rest periods between each repetition. A great workout for pacing control, endurance 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 […]
3km Time Trial
Assess your current fitness level with this fast and flat time trial workout. It’s a short one, but harder than it sounds! 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 […]
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 […]
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 […]
