The "Reverse Fibonacci Progression Run"
13mins
8mins
5mins
3mins
2mins
1mins
8 (9) x 3 min hills - The Man/Woman MAKER workout
8 x 3 min hills (3' R)
Maybe a bonus lap
The Legacy Broken Fartlek
Dirtbags! Tomorrow we have some sweet Hoka demos for you to try
HYROX Taper - via Claude AI.
I threw a few queries into Claude AI this morning, specifically with
Progression 400s
- 400m @ marathon pace
- 30s rest
- 400m @ half marathon pace
- 30s rest
- 400m @ 10km pace
- 30s rest
- 400m @ 5km pace
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
"Forebay 4 x 10 progression #3"
Dirtbags!
Well it's time for progression #3 of our 4
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.
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/