Discover Workouts
THE CUTDOWN KILOMETER
Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
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THE 300/600 OSCILLATOR (LONG)
Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
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SPEED SANDWICH
Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
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MIXED BAG SPRINT SESSION (SHORT)
Combination of 10x200m followed by 10x400m with varying recovery, targeting neuromuscular power then VO2max capacity.
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TRIPLE THREAT TEMPO
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
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TEMPO SANDWICH SUPREME (LONG)
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
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THE 200M BLITZ (LONG)
30x200m with rotating effort: 3 fast, 1 float pattern
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THE MARATHON SPECIFIC
3x3 miles at progression: marathon → half marathon → 10K pace
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THE 300M GRINDER (SHORT)
20x300m with minimal recovery creating oxygen debt
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DOUBLE LADDER ASSAULT (SHORT)
Two ladders back-to-back: ascending then descending without break
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THE DESCENDING LADDER (LONG)
Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.
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THE 800M ACCELERATOR (LONG)
10x800m with each rep progressively faster
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