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)
workout
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 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
DBR workout for Dec 21, 2023! The 50/40/30
1st set - 8 x 50/10 (50s hard, 10s rest)
5 mins easy jogging
2nd set - 8x 40/20 (40s hard, 20s rest)
5 mins easy jogging
3rd set - 8 x 30/30 (30s hard, 30s rest)
DBR Workout 23 Nov, 2023: "The Black Friday F.U"
2 mins hard, 1 min harder, 2 mins easy
Repeat x 6
DBR workout for Nov 16, 2023
6 x 3 mins hard uphill (jog down recovery)
6 x 20s sprints (walk down recovery)
The Ingebrigtsen Hill Workout (variation)
Hard Uphill x 40s
Jog down recovery (usually around 90s)
Repeat x 8
Jog around for 5 minutes
Repeat the whole set
Oct 5 workout. "Alpine Club hills & flats"
It has been some time since we did the Alpine Club hills and flats workout! One of my favorites (but let's face it they all are haha) - a mix of hills, flats and descents.
DBR Bow Valley Workout for Sept 28, 2023 "10 x 90s"
Dirtbags! Andy is down at a coaching conference this week, so I&