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 […]
So somehow in my busy life, I forgot to post my speedwork sessions. The last speedwork session I posted was back in May! Opps sorry about that. I have been doing them. In fact I have been doing a lot of hill repeats in preparation for various trail events. Hill Repeats are still a form of […]
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 […]
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 […]