Andy Reed

The Grant Fisher Sandwich session!

8 min tempo 4 x 3 mins @ 5k pace 8 min tempo again All rest intervals are 2 mins

Tomorrow's session - the Reverse Fibonacci

OK folks! Tomorrow we are gonna meet 6PM at Canmore Brewing. We&

Albon's 45/15 Tempo

Dirtbags! NEW WORKOUT ALERT! "Albon's 45/15 tempo"

SAVE THE DATE - 2026 Beer Mile

2026 BEER MILE ANNOUNCEMENT!!!! SAVE the date!!! The 2026 Dirtbag Beer Mile

Progression 400s on the Dojo!

Dirtbags! Tomorrow we'll revisit an old favorite - Progression 400s.

Double Uphill Moneghetti Fartlek!

2 x 90s 4 x 60s 4 x 30s 4 x 15s Equal rest.

Canova Progression #1

Dirtbags - well I figure it's about time we started

Benchlands Hill Repeats & Hill Sprints

Dirtbags - well I was expecting a blizzard tomorrow but it seems

Dojo Cut-Downs

1 x 12 mins (6' out 6' back) 2 x 6 mins 2 x 3 mins Recovery will be around 3 mins.

2 x 8 x 200m hills

Bill Warren Pub night is back team! So let's meet

Forebay 1200 progressions

6 x 1200 (400 hard, 400 harder, 400 hardest) 2-3 min recoveries

Man Maker/Woman Maker PLUS

8 x 4 mins (or maybe 9) with 2 min recoveries