Get Ready for Your Next Half or Full Marathon with Our Strength and Speed Workouts!

We're excited to introduce five new workouts for the month of July, each designed with tempo and speed intervals to invigorate your training.

The tempo portions of these workouts are designed to boost your aerobic capacity which is crucial for raising your lactate threshold and enhancing muscle efficiency. This enables you to run at a higher intensity for extended periods of time. Meanwhile, the speed intervals keep you engaged and challenge you to run hard on tired legs, preparing your body to push beyond your limits in the later stages of races.

Let’s take a look at the workouts released this month!

Check out the new Strength & Speed workouts for July!

You can build the necessary strength and speed for your next half marathon or marathon with these new workouts. 

• Strength + Speed: You will start with a 15 minute warm up followed by 5 sets of 45 seconds at your 5K power with 45 second recovery in between. You will recover for 5 minutes and then run 10 minutes at your marathon power followed by 2 minutes easy. You will then run 5 sets of 3 minutes at your 5K power with 90 seconds recovery in between and then 3 sets of 30 seconds at your 3K power with 45 seconds recovery in between. You will end with a 20 minute cool down.  
• 30 Minute Tempo + Speed: You will start with a 20 minute warm up followed by 30 minutes at your marathon power with 3 minutes easy in between. You will then run 8 sets of 1 minute at your 10K power with 1 minute easy in between. You will end with a 20 minute cool down.
• Broken Moderate Tempo + Speed: You will start with a 20 minute warm up followed by 2 sets of 2 minutes at your marathon power with 3 minutes recovery in between. You will then run 4 sets of 80 seconds at your 3K power with easy recovery in between. You will end with a 20 minute cool down.  
• 4 X Tempos, 4 X Speed: You will start with a 25 minute warm up followed by 4 sets of 10 minutes at your marathon power with 2 minutes recovery in between. You will then run 4 sets of 1 minute at your 5K power with 1 minute recovery in between. You will end with a 15 minute cooldown. 
• 3 X 10 Minutes + Pickups: You will start with a 20 minute warm up followed by 3 sets of 10 minutes at your marathon power with 3 minutes easy in between. You will then run 10 sets of 45 seconds at your 5K power with 45 seconds recovery in between. You will end with a 20 minute cool down.

Want more information on the Workout of the Week?

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