Forebay 4 x 10mins progression #4 4 x 10 minute blocks Each block will consist of 4 x (1:15 steady, 1:15 hard)
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.