dirtbags Progression 400s - 400m @ marathon pace - 30s rest - 400m @ half marathon pace - 30s rest - 400m @ 10km pace - 30s rest - 400m @ 5km pace
dirtbags The Spray Hill Lumberjack Workout Warm up for 10 - 15 mins - easy jogging. 4 x 90s hard uphill with 2 mins easy jogging between reps. Run 10 mins tempo Jog easy x 5 mins Repeat the whole thing 1 more time. Cool down jog
dirtbags Sisyphus Hill Workout • 30 seconds uphill @ hard pace, jog down • 60 seconds uphill @ hard pace, jog down • 90 seconds uphill @ hard pace, jog down • 120 seconds uphill @ hard pace Walk down. Recover. Repeat the full set 3 times.
"Apres 400s" - DBR workout Feb 13 400m hard, 200m easy continuous for 10 minutes - thats one set! 5 mins recovery jog, and then 2 more sets.
dirtbags The Canova Hill Circuit! Run 1 minute 30s squat jumps Run 1 minute 30s High Knee skips Run 1 minute 30s Split Squat Jumps Run 1 minute 30s Butt kicks Run 1 minute Sprint 10s Repeat x 3
DBR workout for 30th January. 'Ingebrigtsen Hill Workout' - 2 x 10 x 40s hills 40s hard up - easy jog down, regroup. 2 sets of 10 reps.
DBR Bow Valley Workout for January 23! 30/30s x 10 x 2 Dirtbags! It's time for the next progression in our 30/