ATT Speed Valley 27/5/19

We’re working with a descending pyramid and then all the way back up.
You’ll be looking for breakthrough times on the way down and holding on as close as possible on the way back up.

-500m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-100m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-500m hard pace
-200m rest interval

Total: 4700m
Excluding warm up and Cool down

Notes
Rest interval – Make sure you lower your HR sufficiently by either walking or jogging the 200m.
Make sure you mentally reset before the next interval and take on fluids. 

ATH – Hills in 3, 2, 1 – 20/05/19

For todays workout find a moderate hill of 5-8% grade that takes you approx 4-5 minutes to run up so you’ve got a bit of room to work.
Warm up with an easy run to the bottom of the hill to start.
You’ll be using distance covered for time to mark progress so get your landmarks, set your watch accordingly or mentally mark the distance before you start.

Hills in 3, 2, 1
3 minutes for distance uphill.
4 minutes – jog downhill to recover.
2 minutes for distance uphill.
3 minutes – jog downhill to recover.
1 minute for distance uphill.
2 minutes – jog downhill to recover.
REPEAT FROM START FOR 2 ROUNDS

TOTAL TIME: 30 Minutes.

ATT 500m Benchmark – 20/5/19

Today’s workout looks to get a baseline Benchmark against a 500m Pace to carry forward to future workouts.
After a thorough warm up you’ll build the intensity through the first few sets before getting 2 attempts to set a benchmark for the distance.
Record your best 500m time.

1x 1000m MODERATE RPE 7-8
1x 500m HARD RPE 8
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10

4500m TOTAL

Beyond Getting Faster

Having worked as a race director, coach and competed as an athlete in the sport for a few years now I’ve had the privilege of seeing and helping many athletes come up through the sport from complete novices to successful athletes. This isn’t really a blog about that, it’s largely about what comes after.   …

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Maltodextrin

WHAT FUEL IS REQUIRED DURING EXERCISE? During high intensity or long endurance exercise, carbohydrate is your dominant fuel source. This is simply because fat and protein cannot be metabolised quick enough to keep up a supply of energy to meet the demands of the exercise. Within the body carbohydrate is stored as glycogen, and this …

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