Base: Footstrike Focus Run
A moderate-paced run concentrating on proper foot strike and overall running form to enhance efficiency and reduce injury risk.
Base: Heart Rate Cruise - Run
A relaxed running session focused on maintaining a consistent heart rate for aerobic efficiency.
Zone 2 Journeys: Steady Run
A base-building session focused on maintaining a steady 'zone 2' heart rate, designed to boost your aerobic foundation.
Base: Easy Recovery Jog
A light jog specifically designed to aid recovery while maintaining consistency in your running routine.
Base: Build-a-Mile - Consecutive steady miles with increasing pace
This workout focuses on building endurance and improving pace consistency through a series of steady miles, each progressively faster than the last.
Base: Fartlek Fun Run
A playful and dynamic running session combining base-building and fartlek techniques to enhance endurance while keeping the workout enjoyable and varied.
Lunge Walk Warm-Up
Alternate lunge walks with jogging to stretch and warm leg muscles, preparing the body for more intense running activities.
Base: Trail Adventure Run - Moderate Run on Trails
This session focuses on building a strong aerobic base while enjoying the varied terrain of trail running. The aim is to enhance stability and focus as you navigate natural obstacles and uneven surfaces.
Progression: Building Blocks
A steady base run that gradually increases speed in each segment, tailored to enhance pace control and promote efficient running form.
Base: Run-Walk Combo
A structured run-walk session designed to enhance endurance and aerobic fitness by alternating intervals of running and walking.
Base: Long Slow Distance Run
An easy-paced long run focusing on enhancing aerobic capacity and endurance.
Mixed-Terrain: Woods Wander Sprint
This session combines jogging and sprinting in wooded areas to boost agility, adaptability, and cardiovascular fitness.
Base: Hill Steady Climb
Moderate-paced uphill run designed to strengthen your calves and quads, enhancing overall hill running ability.
Base: Progression Run
A gradually intensifying run starting from an easy pace and finishing at a moderately hard effort.
Base: Tempo Run
A steady and challenging run designed to improve your aerobic base and lactate threshold.
Base: Out and Back Run
A base-training session focused on an 'Out and Back' run strategy, designed to build consistent aerobic fitness. Participants will run to a predetermined point, then return along the same route at a steady, moderate pace.
Base: Aerobic Threshold Run
Sustained moderate-paced run designed to improve your aerobic capacity and efficiency, performed slightly below the lactate threshold.
Base Steady State Run: Aerobic Endurance
A steady-state run aimed at building aerobic fitness and endurance through consistent, moderate-paced running.