dirtbags 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
dirtbags 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)
fartlek 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)
dirtbags 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
dirtbags The 60/40/20 Fartlek 60 secs Moderate Effort 40 secs Hard Effort 20 secs Give'Er 2 mins easy jogging REPEAT x 8
dirtbags 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
dirtbags DBR workout for January 18, 2024 "The Rundleview Rip" Dirtbags! It's looking like -20 ish tomorrow at 6PM so