Dirtbag Runners workout for July 4.
From Andrew Cotterill!
“Hi Dirtbags! This week I'mhelping lead the
dirtbags
"The Quad Blaster" - May 23 workout
Dirtbags! If you hadn't guessed, I'm into hilly
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
The Final Marathon Taper workout 😁
10 x (1 min ON, 1 min OFF).
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)
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)
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
The 60/40/20 Fartlek
60 secs Moderate Effort
40 secs Hard Effort
20 secs Give'Er
2 mins easy jogging
REPEAT x 8
The Hilly Heartbeat Hustle!
4 x 45s
4 x 2 mins
4 x 1 min
The Wolfpack Fartlek!
5 x 45s
1,2,3,2,1 min pyramid
5 x 10s sprints (walk down recovery)
DBR Workout for Jan 25, 2024 - "FAST 400s"
The goal is to pace the 400s at around your 5km pace (if you know what that is!)
3 x (4 x 400m) @ 5km pace
DBR workout for January 18, 2024 "The Rundleview Rip"
Dirtbags! It's looking like -20 ish tomorrow at 6PM so