All things running related
Want to leave a pile of ashes at your competitor’s feet? Then the Ash workout is for you. Named aptly after Ash, a fellow runner who inspired this workout. This session is short and sharp. With shorter intervals, but an increased intensity. This one is suitable for 5-10 distances. The Warm Up 10 minutes easy 3 […]
Speedwork Sessions #28 The Ash Read More »
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 The Workout Beginner Intermediate
Speedwork Sessions #27 Fartlek Read More »
When you run every day for 30 days you are bound to learn a few lessons about yourself and what you are capable of. If you do decide to take on this challenge then here are my recommended tips, or lessons I learned from my RED experience. .1. Plan I worked out in advance, when,
5 Lessons learnt from Running Every Day Read More »
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 week’s workout is all about 3’s. This workout will be utilising pacing zones. You’ll need to work out your pacing zones to determine which pace
Speedwork Sessions #26 Three by Three’s Read More »
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
Speedwork Sessions #25 Get Over It Read More »
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 The Workout Repeat x 4 The Cooldown
Speedwork Sessions #24 – 1500 Read More »
There is no denying that I get a lot of enjoyment from running. I love starting a new running program, or and setting myself new challenges. This is why for the month of September, I’ve decided to run every day. I’ve been toying with the idea of running every day for a while now. If anything
Run Every Day in September Read More »
This session is ideal if you are training for a 10k, half marathon or 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 The Workout Repeat
Speedwork Sessions #23 – 1200 Read More »
A lot can happen 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 advanced runner, there will be a 30/30 workout for you. 30/30 The Warm-up The Workout Beginner Intermediate
Speedwork Sessions #22 – 30/30 Read More »
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
Speedwork Sessions #21 – The Wave Read More »
