As a runner, I’m always looking at ways to improve my speed. Speed comes in many different forms, the three main beings: In this new Run Faster series, I will give you tips and tricks to introduce speed into your running workouts without being too scary or overwhelming. Why should I understand my running pace? …
The Gornsky is a workout inspired by a friend. Aptly named because you will be a goner once it is done. It’s short in distance but does require a hard effort. If you are training for a 5 or 10 event, then this is the type of workout that will help build up those faster …
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 …
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 …
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 …
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 The Workout Repeat x 4 The Cooldown
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 …
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 …
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 …
