A good fun track workout for a special occasion (Christmas, someone’s birthday etc.); its basically 10x400m but with a twist. Wrap a small (or large) prize in 10 layers of wrapping paper, between each layer of paper put a number of seconds. This number of seconds in the first layer that will be unwrapped (theContinue reading “Pass the Parcel!”
Tag Archives: intervals
Alternating Group Chase
This is another ‘classic’ VO2 Max improving interval set but with a twist to keep it interesting. We’re going to aim for 3 minutes hard effort (faster than 3km race pace) followed by a 3 minute walk. But to keep it interesting as a group we’re going to add in a little twist. As alwaysContinue reading “Alternating Group Chase”
Hard Starts
This main set is a cross-country focused workout designed to have two impacts on the runner (for a track/road variant see this workout). Firstly its a psychological training exercise, after having pushed hard for tens of seconds and got to the point where your lactic energy system has kicked in, your heart is beating hardContinue reading “Hard Starts”
Four By 1200
The literature suggests that interval running has a small but measurable benefit over and above continuous intensity running when it comes to eliciting improvements in VO2 Max – not only that but continuous intensity running around a track would be utterly tedious. In order to build VO2 Max it seems there is little evidence thatContinue reading “Four By 1200”
A Week In The Life (Part 1)
There are plenty of books out there describing the theory of training plans; how to design a season’s training, how to build each macrocycle, example workouts to go in each microcycle, a few rules for putting workouts in a microcycle, but then things start to get hazy. If you don’t have any commitments outside ofContinue reading “A Week In The Life (Part 1)”
Misery and Torture 