Running workouts
Every running session we prescribe — easy runs, long runs, tempo, intervals, hills, sprints. Purpose, execution, common mistakes.
Understanding the most important workout in your training plan and why running slow helps you race fast.
The unstructured workout that builds pace variability, aerobic versatility, and the ability to change gears on feel.
How uphill running builds leg strength, improves form, and delivers high-quality work with less impact than any flat workout.
How brief, all-out efforts on a steep hill build explosive strength, tendon resilience, and neuromuscular power with almost no injury risk.
How 3 to 5 minute repeats at high aerobic intensity accumulate the time near VO2max that raises your performance ceiling.
Why the weekly long run is the centrepiece of marathon training and what it teaches your body that nothing else can.
How running at your target race pace builds the specific fitness, pacing sense, and confidence you need for 42.2 kilometres.
How starting slow and finishing strong trains the discipline, fatigue resistance, and pacing sense that marathoners need most.
How gentle recovery runs help your body absorb the benefits of harder training while keeping your aerobic system active.
How 90-second to 3-minute repeats blend aerobic ceiling work with speed development and fast-twitch fibre recruitment.
How flat, near-maximal speed work develops raw neuromuscular power and running economy beyond what strides and hill sprints provide.
How to use the pace between easy and threshold on purpose, and why doing it accidentally is one of training's most common traps.
How continuous running at lactate threshold builds the sustainable speed that defines marathon performance.
How breaking threshold effort into repeats with short recovery accumulates more quality minutes than a continuous tempo run.