workout

This is a moderately stressful workout in terms of load, with some speed injection, so a great primer for those of you heading out to Vancouver for a 42.2km jaunt next weekend!

3 x 3 mins (3R) 3 x 2 mins (2R) 3 x 1 min (1R)

1 mile up hill exactly. Turn around, jog on down, and repeat x 4.

Dirtbags. I've been running around like a mad person looking

After the warm up we'll do 6 x 10s hill sprints with 90s recovery; we'll jog easily for 5 mins then do 6 x 30s hill sprints with 90s recovery.

4 x 90s hard with 2 mins easy jogging between reps 10 mins tempo Jog easy x 5 mins Repeat the whole thing

We'll surge hard up the short steep climb for around 10 seconds every lap. Bring a headlamp, some spikes and a good sense of humor, it's gonna be cold!

5 x 3 mins (2R) 5 x 30s hills (jog down recovery) 5 x 15s flat sprints

This workout features some short, high intensity reps, with minimal rest between each rep, but a good rest between the 3 sets.

All out to the top of the gap.

2 x 12 x 30 secs hard/30 secs easy Refreshments post run @ CanGOLF