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.
workout
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)
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
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.
Dirtbag Runners workout for July 4.
From Andrew Cotterill!
“Hi Dirtbags! This week I'mhelping lead the
"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)