Farting is not what fartlek is about. It’s a Swedish word that means ‘speed play’. The great thing about fartlek sessions is that they can be structured, or unstructured. You could have random intervals, or you could have regular intervals. These particular intervals challenge me but are achievable. The Warm Up 10 minutes easy 3 […]
We have all heard of the saying that good things come in three (but then again so do the bad things right?). Regardless of where the saying comes from this weeks workout is all about 3’s. This workout will be utilising pacing zones. You’ll need to work out your pacing zones to determined which pace […]
Hills. Every runner loves to hate them. Hills, however, aren’t all that bad. As the saying goes. Hills are speedwork in disguise. This week’s speedwork session is about embracing those hilly climbs. The magic of the hills is keeping pace with elevation. This combination alone helps you make you a stronger runner. That way when […]
I’ve included a lot of shorter distances when it has come to speedwork sessions. Longer intervals are also beneficial, especially if your goal race is the half marathon or marathon. These intervals will help you become resistant to fatigue while building up your endurance. 1500’s The Warm-up 10mins / 1.6km Easy Run The Workout 1500m […]
This session is ideal if you are training for a 10k, half marathon or the marathon distance. Determine your pace zones before you do this workout. Calculators like VDOT will help take out the guesswork. Once you have determined your zones, you will be able to get an optimal workout. 1200’s The Warm-up 10mins / […]
A lot can happy within 30 seconds while out running. While 30 seconds doesn’t seem very long, it can feel like an eternity while running, especially if you are running hard and fast. Whether you are a beginner or advance runner, there will be a 30/30 workout for you. 30/30 The Warm-up 10mins / 1.6km Easy […]
Hill Training is important for any runner, but not everyone has access to hills. If you are looking for a workout that simulates hill repeats, then this workout is for you. The wave is designed to emulate rolling hills. Your pace won’t drastically change between sets, but it will be just enough to keep you at […]
The Mile (1.6km) is an underrated distance. Especially when it comes to training. Here in Australia, we use the metric system so the mile gets overlooked. Mile repeats have featured in my speedwork sessions, but this particular workout is designed to get you your best mile. Similar to a time trial, the Magic Mile will […]
There are different types of speedwork sessions based on your goal race. If your goal race is the 5k, then today’s session is ideal. It’s short & sharp. This workout is called Just 100. It’s anything but Just. The run distances are short, so go hard. The key to this workout is your recoveries. Just […]
I have had an 18-month hiatus with posting speedwork sessions. It occurred to me that the last session was posted back in 2016. I included the workouts on my free page, but failed up update the blog. So this doesn’t happen again, I have created a list in my Done App, and you shall now […]