Fartlek Session

Friday Fartlek Run – Lance Watson’s Speedplay B

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a…

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Windtrainer Session

Wednesday Windtrainer Workout: Sprint Tri Threshold Session

This session is designed to enhance your ability to maintain a steady state at the threshold for the 20km bike leg. Although this session is…

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How Can You Build More Speed With Your Long Run?

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for 5 and 10km runners as well as sprint & Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run E that I wrote about last week.  I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out.

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Tri Swim Coach

Saturday Swim Session: 100’s for Sustained Speed

100s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks, we will use these sessions…

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Fartlek Session

Friday Fartlek Run – Lance Watson’s Speedplay A

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a…

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Windtrainer Session

Wednesday Windtrainer Workout: Threshold Efforts

This is a great threshold workout that will build your fitness. This is great for all cyclists including mountain bikers and triathletes.

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Speedwork Within YOUR Long Run

This workout is really great for 5 and 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from the 1:30hr Progressive Run D that I wrote about last week.  I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out.

View More Speedwork Within YOUR Long Run