Mar
20
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)
1 min read
Latest
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
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