ONE MILE HILL
1 mile uphill x 4
Jog down recovery
dirtbags
The Hilly 3,2,1 fartlek
3 mins hard
1 min easy
2 mins hard
1 min easy
1 min hard
3 sets
Progression 400s
- 400m @ marathon pace
- 30s rest
- 400m @ half marathon pace
- 30s rest
- 400m @ 10km pace
- 30s rest
- 400m @ 5km pace
The Spray Hill Lumberjack Workout
Warm up for 10 - 15 mins - easy jogging.
4 x 90s hard uphill with 2 mins easy jogging between reps.
Run 10 mins tempo
Jog easy x 5 mins
Repeat the whole thing 1 more time.
Cool down jog
Sisyphus Hill Workout
• 30 seconds uphill @ hard pace, jog down
• 60 seconds uphill @ hard pace, jog down
• 90 seconds uphill @ hard pace, jog down
• 120 seconds uphill @ hard pace
Walk down.
Recover.
Repeat the full set 3 times.
The Canova Hill Circuit!
Run 1 minute
30s squat jumps
Run 1 minute
30s High Knee skips
Run 1 minute
30s Split Squat Jumps
Run 1 minute
30s Butt kicks
Run 1 minute
Sprint 10s
Repeat x 3
4x10 mins Flux: progression #2
4 x 4 x (1:45 steady/45 fast)
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.
The Engine bridge gallop
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
Workout for Oct 17, 2024: "Bow River Cut-Downs"
3 x (3,2,1) with equal rest
5 mins between sets
"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
Spray Hill 30/30s
Warm up
30s hard
30s easy
Repeat x 10
Repeat x 2