Daniel's Cruise Intervals! 6 x 5 mins (1 min rest)
6 x 5 mins with 1 min recoveries.
Not too quick, not too slow!
Happy New Year! Time for a Spray Hill Pyramid to kick things off!
1,2,3,4,5,4,3,2,1 mins with equal rest.
Boxing Day Rip!
Dirtbags! Merry Christmas to all of you!
We are going to run
The Cougar Creek Fartlek
4 blocks of 10 mins, run at a steady (moderate) pace, but with a twist.
Every 2 minutes we'll pick the pace up for 30 secs, then settle back in to our steady pace for the next 2 mins.
After 10 mins we'll take a couple of minutes rest, regroup some, then go again.
The First Annual Dirtbags Christmas Brewery Glow Crawl
Dirtbags! Tomorrow is going to be a fun one! The first of
The Wolfpack Fartlek - December 2024 edition
The WOLFPCK FARTLEK
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints
Spray Hill 30/30s and some preliminary details for Dec 12
2 sets of 8 x 30/30 (that's 30s hard, 30s easy x 8)
The Engine bridge gallop
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
The Hilly 5/4/3/2/1 WORKOUT
A mix of uphill and downhill intensity!
Forebay 400s
12 x 400m, with 200m easy jogging recovery
We'll break these up into 3 sets with longer recovery between sets.
The Halloween Michigan
Dirtbags!! Well this is going to be the last workout of 2024
Strides & Glides tomorrow
Dirtbags - tomorrow a bunch of us are racing the Strides &