ONE MILE HILL
1 mile uphill x 4
Jog down recovery
Andy Reed
Salomon Gravel shoe, Pizza, Beer and 6 x 3 mins
2 mins hard, 1 min harder, 2 mins easy
x 6
Forebay 4 x 10mins progression #4
4 x 10 minute blocks
Each block will consist of 4 x (1:15 steady, 1:15 hard)
Track is Back! 10x600 (300R)
10x600m (2 laps) with 300m easy jogging between laps.
The Hilly 3,2,1 fartlek
3 mins hard
1 min easy
2 mins hard
1 min easy
1 min hard
3 sets
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