Episodes

  • Workout of the Week: 127 – Legs, Lungs & Lactate Ladder Pt.4

    Workout of the Week: 127 – Legs, Lungs & Lactate Ladder Pt.4
    Feb 27 2022
    This is the finale of our ladder series of workouts and it’s JUICY one!! WHAT? Legs, Lungs & Lactate Ladder Pt.4 4x30s, 3x1min, 2x2mins 10mins (@ 1-hour race pace), 2x2mins, 3x1min, 4x30s @ mile-to-5k race pace 1min jog recoveries (2mins either side of the 10-minute tempo) Terrain: Undulating terrain for a fartlek session or flat,[...]
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    18 mins
  • Workout of the Week: 126 – Legs, Lungs & Lactate Ladder Pt.3

    Workout of the Week: 126 – Legs, Lungs & Lactate Ladder Pt.3
    Feb 21 2022
    This week’s ladder session is a really tasty sandwich with short, fast reps as the bread and a juicy tempo run as the middle. Be sure to give this workout a go! WHAT? Legs, Lungs & Lactate Ladder Pt.3 3x30s, 3x1min, 10mins (@ 1-hour race pace), 3x1min, 3x30s @ mile-to-3k race pace 2min jog recoveries[...]
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    18 mins
  • Workout of the Week: 125 – Legs, Lungs & Lactate Ladder Pt.2

    Workout of the Week: 125 – Legs, Lungs & Lactate Ladder Pt.2
    Feb 14 2022
    I absolutely love the balance of this workout with a good amount of faster stuff to refine technique and a big old block of grindy 10k paced work in the middle to keep the session honest.  WHAT? Legs, Lungs & Lactate Ladder Pt.2 3x30s, 3x2mins, 3x3mins, 3x2mins, 3x30s @ mile & 10k race pace 1min[...]
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    17 mins
  • Workout of the Week: 122 – Time Under Tension Pt.3

    Workout of the Week: 122 – Time Under Tension Pt.3
    Jan 24 2022
    This week is the finale of our series on broken tempo runs where this week we get through 36 minutes of solid work—all designed to make your body a fatigue-flushing machine!  WHAT? Time Under Tension Pt.3 3x 12mins @ Lactate Threshold Pace (your 1-hour race pace) 3mins jog recovery Terrain: Flat, measurable pathway. A broken[...]
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    14 mins
  • Workout of the Week: 121 – Time Under Tension Pt.2

    Workout of the Week: 121 – Time Under Tension Pt.2
    Jan 17 2022
    Continuing our series on broken tempo runs, this week we add 25% more time to the session—ramping up your opportunity to get stronger and go faster for longer. WHAT? Time Under Tension Pt.23x 10mins @ Lactate Threshold Pace (your 1-hour race pace)2-3mins jog recoveryTerrain: Flat, measurable pathway. A broken tempo run is a good way[...]
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    16 mins
  • Workout of the Week: 120 – Time Under Tension Pt.1

    Workout of the Week: 120 – Time Under Tension Pt.1
    Jan 10 2022
    With the New Year comes a new series of workouts where we’re taking the traditional tempo run and breaking it into segments to allow for more time at threshold to develop that ability to go faster for longer. WHAT? Time Under Tension Pt.1 3x 8mins @ Lactate Threshold Pace (your 1-hour race pace) 2mins jog[...]
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    17 mins
  • Workout of the Week: 119 – The 2022 Special

    Workout of the Week: 119 – The 2022 Special
    Jan 2 2022
    Happy New Year! To celebrate 2022, we’re doing a workout this week perfectly suited for the occasion with two 20-minute tempo runs and then a final 2-minute blast off: 20-20-2! WHAT? The 20-20-2 2x [20-minute tempo run @ half marathon pace, 5min jog] 2 minutes at your 3k race pace Terrain: Flat, measurable pathway or[...]
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    17 mins
  • Workout of the Week: 118 – Holidays Special

    Workout of the Week: 118 – Holidays Special
    Dec 26 2021
    It’s the holidays and the final workout of the year, so why not do the most brutal fitness challenge from the year all over again!!?? If it’s your second time doing this session, can you beat your previous time? If it’s your first time, how close can you get to your 5k PB? WHAT? Holidays[...]
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    13 mins