This workout is demanding but fun and gives you plenty of breaks (my kind of quality work!) 1km Warm Up 1km Easy 200m …
Hill Sprint Finisher
This workout is a great option if you are 5km training or if you want to focus on having a kick at the end of your runs. …
The Half Marathon Predictor
This is a bit of a riff on the Yasso Marathon Predictor, and although it might or might not work as a predictor for you …
Workout of the Week: 5km Progression
The trick with this workout is to start out slow. Really it should be about 1:30 slower than your 10km pace. And then …
Workout of the Week: The Ladder
I have a fun one for you this week! As you move through the workout, there's more and more easy running. Which is a nice …
Workout of the Week: The Wave
For this workout the paces are: Easy (60% effort - light jog) Steady (70% effort - comfortable but a bit faster than …
Workout of the Week: Pyramid Hills
What is the difference between a single, a double and a triple hill sprint? Well it looks a bit like this: Single: 0:30 …
Workout of the Week: Break Through
This week's workout is all about digging deep and finding some speed when you are fatigued. You want to think of …
Workout of the Week: The Double Pyramid
This workout all up is 34 minutes plus your warm up and cool down time and it is a pretty demanding one. And although …
Workout of the Week: The Pickup
Wait for it. This is an unstructured workout. I KNOW. Ordinarily I'm all about structure and it is for this reason that …
Workout of the Week: The Sandwich
For anyone who gets bored with holding one pace on a tempo run, then this one is for you. This is 36 minutes in total, …
Workout of the Week: Ladder Intervals
Ladder intervals are a great workout for mental toughness. Because the intervals get shorter and shorter you are aiming …
