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
dirtbags
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
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
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
14
The Hilly Heartbeat Hustle!
4 x 45s
4 x 2 mins
4 x 1 min
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