Autumn brings race season. With cooler weather, it’s easier to run faster and longer than in those long hot summer days. Most of my speedwork sessions are ideal for 5-10km goal originated races. However with majority of my races this year being 10km and over I will start including some longer speed training workouts like […]
While in Melbourne, I try to visit my “home” Point Cook Parkrun when I can. I haven’t been to many, but this weeks visit to Parkrun was extra special, because I ran it with Kayla. I asked Kayla if she would like to do Parkrun, and aim to run 5km. I know she can clearly […]
You could almost call this a tempo workout, because you will be running for a longer period of time. The key phase of this workout is running your 5k pace (or faster) for 1 mile. I prefer to do this workout on the track. While going round and round can be boring, counting laps I […]
Monday nights are normally my group speedwork runs. However I have missed a lot of these sessions lately for a lot of reasons, work being one of them. So while I’m missing out on a group workout, I’m still making the effort to head out to the track to get my interval training done. This workout […]
I’ve had my Polar M400 for a year now, and I’ve only just discovered the timer feature. I always knew is had a timer, I just never used it. Until now. We all know that to run faster, we have to run faster. Like no der sunshine, which is why interval sessions are so important […]
This next speedwork session I am going to present you is hard. It will test your endurance, but it will make you a stronger and faster runner. Sprints should be at 80%, while the jog backs should be at 40%. Go slower than you think on those jog backs. It’s all about recovery and stamina. […]
The advantages of walking during a speedwork session is that it pushes you to go faster on the sections that you are running. Walking also aids in recovery, and helps to prevent injury. There is no shame in walking, and this speedwork session will include lots of it. You can use this session as a […]
Today’s speedwork session is all about your breathe. With it being winter you can really feel the sharpness of the cold air when it hits your lungs. Your breathe does help determine your speed. So it’s vital to pay attention to it. So concentrate on your breathing during this speedwork session.
It’s officially winter here and it’s getting a tad cold for my liking. One thing I have learned is to always dress accordingly to the weather +/- 5 degree’s (Celsius). This has meant that on some recent morning runs it’s been 2 degree’s with frost, and icy winds. I’ve had to don the gloves, long […]
You might be getting to the peak period in your training. You know speedwork is important but you don’t want to push too hard in fear of getting injured. While this session is a tough workout, it will help with your fitness and your endurance levels. I’ve included a diagram as well as a flow […]