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 »
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 »
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 been 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
Speedwork Sessions #20 – The Magic Mile Read More »
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
Speedwork Sessions #19 – Just 100 Read More »
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
Speedwork Sessions #18 Read More »
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
Speedwork Sessions #15 Read More »
The advantage 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
Speedwork Sessions #10 Read More »
