Category Archives: Intervals

8 Week 10k Training Plan

Posted on March 18, 2013 by

I’ve created an 8 week training plan for the 10k distance.  It has been designed so that you can put any date of a 10k event in and it will generate two 8 week training plans. There are two versions … Continue reading →

Posted in Intervals, Motivation, Run, Running Coach, Time Trial, Training Plans | Tagged , , , , , , , , , , , , , , | Leave a comment

I’m a qualified Metafit Instructor

Posted on March 4, 2013 by

I kept this one kind of under wraps and haven’t written about it so far… (because mainly I don’t have time to do it as a coach)… but at the start of the year I became a fully qualified Metafit … Continue reading →

Posted in Circuits, Intervals, Kaizen | Tagged , , , , , | Leave a comment

Kaizen Run Club: Speedwork with Maxine…

Posted on February 12, 2013 by

Well, tonight I had a bit of a crazy idea… a bit of fun with a new Kaizen mascot, and some speedwork. Here’s our new mascot: Maxine the Greenspeedmachine! She makes a funny squeeky noise when you squeeze her and … Continue reading →

Posted in Intervals, Kaizen, Routes, Running Club, Running Coach, Speedwork | Leave a comment

Strength training (not cardio) is the real fat burner

Posted on August 9, 2012 by

We’ve all been there at some point. You need to lose some weight. For some people, they end up opting for the cardio as their primary means to burn fat. However if you’re not including some form of strength training … Continue reading →

Posted in Hills, Intervals, Motivation, Speedwork, Strength | 1 Comment

Crazy Intense Circuits for Carole

Posted on August 8, 2012 by

Well… Saturday morning is when Fit Girl and I are taking our new recruit Carole through my Crazy Intense Circuits at Bella.  Here’s what I’m planning:  around 45 minutes of crazy intense work:  30 seconds work, 10 seconds rest.  A warm up … Continue reading →

Posted in Circuits, Intervals | 1 Comment

Strength & Fat Burn Workout

Posted on July 14, 2012 by

Heres a strength and fat burn workout for someone who wants to make the most of their workout time in the gym. Research has shown that high intensity interval training is good for burning fat and helps your body keep … Continue reading →

Posted in Bike Workout, Circuits, Intervals, Tabata, Weights | 2 Comments

5/5 Top 10 ways to achieve your personal best

Posted on May 9, 2012 by

To take your training and competition to the next level you need to do more than just put in time, you need to have a plan.  Your training program requires constant adjustment throughout the year to avoid plateaux and burnout. … Continue reading →

Posted in injury, Intervals, Speedwork, Top 10s | Tagged , , , , , | 1 Comment

Increased Calorie Burn After Exercise

Posted on March 20, 2012 by

I’ve always read and beleived that exercise is good for you.  Exercise was always promoted to my by my parents and school and I’ve always taken part in extra curricular activities after school and outside my work life. Exercise is … Continue reading →

Posted in Heart Rate, Intervals, Recovery, Tabata | 2 Comments

Wk4 – 7.45M speedwork

Posted on January 27, 2012 by

After my abismal attempt at 7 miles of speedwork last Wednesday (- I only managed 2.5 miles before stopping the treadmill), I thought I would try a different approach.  Here was the plan before last nights run: Run outside, and not on … Continue reading →

Posted in Intervals, Run, Speedwork | Tagged , , , , , , , , | Leave a comment

End of 2011 Marathon stats

Posted on January 4, 2012 by

I forgot to include this graph and pace detail in the post I did about the marathon I did on the 30th December: I ran the first 18.5 miles on my own: 8:16 pace. Then was grateful to run with … Continue reading →

Posted in Challenge, Intervals, Marathon, Pacing | Tagged , , , , , , | Leave a comment