Category Archives: Intervals

Three rounds of Super Cardio

Posted on July 2, 2013 by

Today was pretty super for me: Three rounds of Super cardio for me, and super productive at work too. 🙂 Super Cardio 1: Early morning social 5 miles of chat with Gill on our usual route through Pollok Park from … Continue reading →

Posted in Bike, Intervals | Leave a comment

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 , , , , , , , , , , , , , , | 2 Comments

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 … 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