Workouts

Running

• Under/overs

  Feel the turn. Under/overs will push you beyond your threshold pace, causing lactate to build up in your blood. As you slow down again your job is to keep the legs turning as your body tries to deal with the lactate. Over time, your body will get better at this and your ability to run at this pace will increase.

• Pyramids

  Pyramids ramp up to your maximum pace and then bring you back down. Once you hit that top zone, stay strong, it is all down hill from there.

• 3/4 Fartlek

  Gentle fartlek with easier and harder running in zones 3 and 4. This is a good workout to build in as you complete your base training and want to add some faster work in without it being too intense.

• Maintenance 30

  Looking to maintain your work through a taper, off-season or low training week? This 30-minute workout mixes up some gentle running with speed bursts to keep you in shape. The 20-second efforts should be all out sprints with 40 seconds to recover between them.

• Maintenance 45

  Looking to maintain your running during the off-season and squeeze it into a lunch time run? This could be the workout you. Mostly gentle with some hard work at the end.

• Suspension bridge

  This workout is designed to improve your oxygen consumption and lactate processing. Pace yourself through each of these all-out efforts.