Flagler’s Fives - DBR workout for April 18
Grant will be leading this one tomorrow folks! Let’s call it
Andy Reed
The Final Marathon Taper workout 😁
10 x (1 min ON, 1 min OFF).
The 30-90 FARTLEK
OK - Dirtbags!
The weather is once again thwarting my precision planning!
The Boat Launch Pyramid
1 min hard (1 min recovery)
2 mins hard (1 min recovery)
3 mins hard (1 min recovery)
2 mins hard (1 min recovery)
1 min hard (1 min recovery)
Salomon Shoe Demo tonight
A quick additional point for tonight!
Salomon will be demo-ing their Thundercross
The Up Hill Moneghetti Fartlek
2 x 90s hard (90R)
4 x 60s hard (60R)
4 x 30s hard (30R)
4 x 15s hard (15R)
DBR Workout for 14 March! 12 x 400m
WARM UP
400m hard, 200m easy x 4
Repeat x 3 sets (with 3 or 4 mins to regroup)
COOL DOWN
Workout for tonight!!
Andrew Cotterrell will be leading tonight! It’s the same workout we
The 60/40/20 Fartlek
60 secs Moderate Effort
40 secs Hard Effort
20 secs Give'Er
2 mins easy jogging
REPEAT x 8
Minor illness and Dogs....a blessing in disguise?
Random thoughts as I sit here at home, recovering from a seemingly
Marathon Progressions
A little summary of my Boston build - of course there's a lot more to it than just these workouts, but here's how it went down, in terms of the key speed sessions and long runs.
Progression 400s
- 400m @ marathon pace
- 30s rest
- 400m @ half marathon pace
- 30s rest
- 400m @ 10km pace
- 30s rest
- 400m @ 5km pace