Oct
16
Workout for Oct 17, 2024: "Bow River Cut-Downs"
3 x (3,2,1) with equal rest
5 mins between sets
1 min read
dirtbags
Oct
02
"Chill, Thrill & Kill" - DBR workout for Oct 3
3 x (5 x 300m with 1 minute recoveries)
We'll take 3-5 min recoveries between sets.
The goal will be to increase the pace from set 1 through to set 3
1 min read
Aug
28
Spray Hill 30/30s
Warm up
30s hard
30s easy
Repeat x 10
Repeat x 2
1 min read
Jul
31
The Forebay Peloton Workout, August 1, 2024
It's a peloton style workout - we run in small, similarly paced groups in a line. The person at the back picks the pace up and runs to the front of the line where they drop in and ease off a touch. The next person at the back then runs to the front. On and on - you get the gist.
1 min read
Jul
03
Dirtbag Runners workout for July 4.
From Andrew Cotterill!
“Hi Dirtbags! This week I'mhelping lead the workout with Andy still away. Lets meet at
May
22
"The Quad Blaster" - May 23 workout
Dirtbags! If you hadn't guessed, I'm into hilly workouts on the trails right now (I wonder
1 min read
May
08
Pizza, Beer & Trailrunning - what could be better - DBR Workout May 9, 2024
6 mins tempo (3 mins out, 3 mins back)
Rest for 2 mins
6 x 30s hard/30s easy
Rest x 2 mins
REPEAT for 2 sets
1 min read
Apr
10
The Final Marathon Taper workout 😁
10 x (1 min ON, 1 min OFF).
1 min read
Mar
27
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)
1 min read
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