imyoungmatt

Who doesn't fly out of T2 going too fast. A wise old person told me, if you feel like you are going too fast, you are. If you feel like you are going the right pace, you are still going too fast & if you feel like you are running slow, you are going the right pace!! Good luck in Busso

Zed, as I mentioned, its not so much about the speed on this set, but being able to get each 400 time as close to each other as possible and for the 300's, 200's etc. Can easily change the goal times up or down to suit, it is just merely a guide to start with.

Hi Folks, Just thought I would share a run interval / speed set I do, along with my guys, generally in their race specific phase, 3-4 weeks out from their 'A' event. The key thing I want to see out of this one is not pure speed, but to see how consistent they can get the time on each interval. Perfect if you can do this on a track, otherwise a nice flat consistent ground is just as good. Total set is 10km, however the reps can be reduced or increased according to 'A' race distance. Warm up - 2km and include drills of choice. If on the track, do the drills down the straights and jog the curves. Main set - 4 x 400m at stand alone 10km pace with 300m easy jog / walk recoveries. 4 x 300m at stand alone 5km pace with 200m easy jog / walk recoveries. 4 x 200m at stand alone 3km pace with easy jog / walk recoveries. Cool down - 2km easy Try to do the efforts without looking at a watch and go purely on feel. This set will also help you get a feel for pacing yourself come race day. Enjoy!! Cheers Matt

And I use to think Queenstown was the bomb!!

Hi folks. It has been over a month since Wanaka Half, but better late than never. As noted in my race report, this is one of the best halves I have ever been involved in. I am told that the weather gods smiled on us that day and not to expect such great conditions every time! Enjoy http://www.trilifecoaching.com.au/challenge-wanaka-half-race-report/