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 […]
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. […]
I use to think that running around and around a track was boring. That was before I did regular speedwork sessions. The advantage of running on a track is that your distance is set. You can see where it starts, and where you will finish. Track running completely cuts out the “unknown”, the “unexpected”. It’s […]
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 […]