1hr threshold HR Test

Warm Up
15 mins Easy Pace, increased effort for final 5 minutes.
Mid way through do some dynamic stretches, bum flicks and high knees.

Main Set
25 minutes Tempo Run
This is not very pleasant, start of at a pace you know you can maintain for the 25 minutes, but should be very hard for final five minutes.

Cool Down
20 Minutes easy run/walk
Bring HR back down slowly

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Read Description Carefully

Requires a short steep hill (average gradient of 30% to 50% is ideal).

WU:
20 minutes easy running, gradually increasing pace in final 5 minutes - so likely be in HR Zone 3 to 4.
10 minutes of dynamic stretches - high knees, walking lunges, bouncing on toes, leg swings, ballistic toes touches. Want well warmed up. This is designed to activate the stretch reflex in the tendons to make sure they know they are ready to work.
2 x 20 or 30 seconds medium to hard effort hill runs. 1 to 2 minute walking downhill as recovery
2 x 20 seconds skipping uphill. Again 1 to 2 minute of walking downhill as recovery.

Make sure you do a thorough Warm Up. If feeling tight or wanting to extend please do - this is a high intensity workout and likely to lead to injury if not well warmed up.

MS:
Once well warmed up an no pain ready to begin!
8 x 8 - 10 seconds of maximum power sprints. 2 minute recovery after each one.
As first time doing go around 85% of maximum and treat first rep or two as an extension to the warm up.

CD:
20 minute easy jog to cool down.

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
6 x 6 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour 15 minutes with Easy Running, slowing to a walk for final couple of minutes.

Endurance Run

Steady run - aim for HR Zone 1 to Zone 2

For all Endurance Runs aim to do on trails.

Check the race you are competing in and determine the elevation and distance.

Divide the elevation by the distance to determine the average amount of climbing per km/mile. For your Endurance Runs try to replicate this elevation per km/mile.

For example, if doing a marathon with a total ascent of 1,200m then per km you would be looking to cover 29m of ascent per km (1,200m / 42.2km = 28.4m of climbing per km).

This will ensure your legs become familiar with this amount of elevation change.

Aim to do this ratio of elevation for all Endurance Runs.

60 Minute Recovery Run

HR Zone 1 for 60 Minutes