Running Workouts

30 second vo2 max running intervals

TRAINING FOCUS: 30 SECOND VO2 MAX RUNNING INTERVALS

Whilst there are many ways to improve running performance — increasing mileage, tempo running, hill running, strength training, etc — one of the most time efficient and effective ways to gain that extra speed advantage is interval training. Here there are many effective approaches: Short intervals Longer Intervals Race pace (3k, 5k, 10k, etc) Critical …

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7 Benefits of Cycling for Runners

7 BENEFITS OF CYCLING FOR RUNNERS

Considering adding in some cycling to your running plan? If you’re a runner looking to reduce injury risk, enhance recovery and increase running speed, then cycling is a great option. As runners, it’s easy to overlook the benefits of cross training. It’s logical to prioritise run training. This makes sense, since training should be specific. And you …

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Hill Sprints Running Speed

Hill Sprints Workouts For Running Speed, Power and Efficiency

Hill sprints improve your power and speed. They increase the strength of your muscles and tendons. And they help to develop the foundational strength needed for greater running fitness. They are the sprinting equivalent of aerobic base training. And help you build greater speed, strength and power which will transfer to other components of your …

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Downhill Running Training

6 Reasons Why Runners Should Include Downhill Running Training

Downhill running is a skill that’s often overlooked. After all, downhill running’s easier, so why would you need to train for that? And if I’m being honest, it’s something I’ve been guilty of overlooking. But that’s a mistake. In fact, specific downhill running training is an excellent way to running performance. It can make you …

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Long Hill VO2max Running Intervals

Long Hill Repeats: Improve VO2max and Muscular Endurance

Long hill repeats combine the training benefits of VO2 max running intervals and muscular endurance training. They are like the longer intervals that most runners are familiar with – 600, 800 or even 1000m intervals. And run at a similar intensity — making these an excellent workout for developing aerobic fitness. There’s just one difference… …

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Tempo Hill Interval Training

Tempo Hill Intervals: the best all round endurance hill running session?

If you’re looking for a hill workout to develop aerobic and anaerobic conditioning, muscular endurance, fatigue resistance and your lactate threshold, then you can’t get much better than tempo hills. It’s a great all rounder, that works really well in the build up to key endurance races. Key benefits of Tempo Hill Intervals Develops both …

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Hill Repeats Running Workouts

Short Hill Repeats: improve strength, running cadence and speed endurance

Short hill repeats are the most common type of hill training used by runners. It’s an extremely time effective workout for improving your running cadence, stride length, strength, efficiency and speed endurance. Here’s why you should be including short hill repeats in your running training… Great for cadence, stride length and running form Improves muscular strength, power …

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High VO2max Running

Optimising Recovery Between Intervals: Why VO2max Matters

Interval training is a key part of successful endurance training program. It’s received a lot of attention from researchers. And research has been unequivocal with regards to its benefits… Interval training improves many health and performance measures: cardiovascular fitness (VO2max), metabolic rate, blood sugar levels, blood pressure, fat oxidation, neuromuscular coordination, exercise economy and performance. Through …

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