Mar
13
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
1 min read
Andy Reed
Mar
07
Workout for tonight!!
Andrew Cotterrell will be leading tonight! It’s the same workout we didn’t do last week, so meet 6PM
Feb
28
The 60/40/20 Fartlek
60 secs Moderate Effort
40 secs Hard Effort
20 secs Give'Er
2 mins easy jogging
REPEAT x 8
1 min read
Feb
27
Minor illness and Dogs....a blessing in disguise?
Random thoughts as I sit here at home, recovering from a seemingly minor URTI.
Illness - The best 100 mile
1 min read
Feb
27
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.
3 min read
Feb
21
Progression 400s
- 400m @ marathon pace
- 30s rest
- 400m @ half marathon pace
- 30s rest
- 400m @ 10km pace
- 30s rest
- 400m @ 5km pace
1 min read
Feb
14
The Hilly Heartbeat Hustle!
4 x 45s
4 x 2 mins
4 x 1 min
1 min read
Feb
07
Feb 8 Workout "30/30s; 3 sets of 8
30 s HARD
30 s EASY
Repeat x 8
3 sets
1 min read
Jan
31
The Wolfpack Fartlek!
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints (walk down recovery)
1 min read
Jan
24
DBR Workout for Jan 25, 2024 - "FAST 400s"
The goal is to pace the 400s at around your 5km pace (if you know what that is!)
3 x (4 x 400m) @ 5km pace
1 min read