Run T&C

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Tempo Run

Warm-up: 10 minutes easy jogging to elevate heart rate and prepare muscles

Main Set: 20 minutes at comfortably hard pace (10-15 seconds slower than 5K race pace), maintaining steady breathing and form

Cool-down: 10 minutes easy jogging followed by static stretching of calves, quads, and hamstrings

Tip: Focus on relaxing your shoulders and maintaining consistent leg turnover during the tempo segment rather than surging too hard at the startFocus on relaxing your shoulders and maintaining consistent leg turnover during the tempo segment rather than surging too hard at the start

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Tempo Run

Warm-up: 10 minutes easy jogging at conversational pace

Main Set: 20 minutes at tempo pace (comfortably hard effort, around 85-90% max heart rate), followed by 2 x 3 minute pickups at tempo pace with 2 minutes easy recovery between each

Cool-down: 8 minutes easy jogging, then 5 minutes walking and static stretching

Tip: Focus on maintaining steady breathing during your tempo effort. If you can't speak in short sentences, you're pushing too hard. Tempo runs build lactate threshold and improve your ability to sustain faster paces.Focus on maintaining steady breathing during your tempo effort. If you can't speak in short sentences, you're pushing too hard. Tempo runs build lactate threshold and improve your ability to sustain faster paces.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Tempo Run

Warm-up: 10 minutes easy jogging at conversational pace

Main Set: 20 minutes at tempo pace (comfortably hard effort, around 85-90% max heart rate) with 2 minutes easy recovery between each 10-minute tempo block

Cool-down: 5 minutes easy jogging followed by dynamic stretching

Tip: Focus on maintaining consistent breathing and controlled form during tempo efforts. This pace should feel challenging but sustainable—you should be able to speak short phrases but not hold full conversations.Focus on maintaining consistent breathing and controlled form during tempo efforts. This pace should feel challenging but sustainable—you should be able to speak short phrases but not hold full conversations.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Tempo Run

Warm-up: 10 minutes easy jogging to elevate heart rate and warm up muscles

Main Set: 20 minutes at comfortably hard pace (slightly faster than 5K race pace), maintaining steady breathing and form

Cool-down: 10 minutes easy jogging followed by dynamic stretching focusing on calves, hamstrings, and hip flexors

Tip: Tempo runs build lactate threshold and mental toughness. Focus on controlled breathing and consistent pacing rather than speed. If you struggle, slow down slightly—consistency matters more than hitting a specific pace.Tempo runs build lactate threshold and mental toughness. Focus on controlled breathing and consistent pacing rather than speed. If you struggle, slow down slightly—consistency matters more than hitting a specific pace.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Tempo Run

Warm-up: 10 minutes easy jogging with dynamic stretches

Main Set: 20 minutes at comfortably hard pace (85-90% max heart rate), maintaining steady effort throughout

Cool-down: 10 minutes easy jogging followed by static stretching focusing on calves, hamstrings, and hip flexors

Tip: Tempo runs build lactate threshold and mental toughness. Focus on controlled breathing and finding a pace you can sustain without sprinting. It should feel challenging but not all-out effort.

Run of the Day: let’s show up together and get stronger every mile 🌲

WARM-UP
- 5 min easy trail jog
- 10 leg swings each side
- 2 min light skipping
- 3 short relaxed strides

MAIN SET
- 20 min easy forest trail run
- Add 6 x 30 sec playful surges
- Jog easy between each surge

COOL DOWN
- 5 min walk on soft dirt
- Stretch calves and hips
- Share a mile with your crew

Who’s heading to the trails today?

Run of the Day: let’s show up together and light up some weekend speed ⚡ Stronger every mile starts with one rep at a time.

WARM-UP
• 10 min easy jog around the track
• Dynamic leg swings and lunges
• 3 x 20 sec relaxed strides

MAIN SET
• 8 x 400m fast but controlled
• 200m easy jog between reps
• Finish with 4 x 100m smooth accelerations

COOL DOWN
• 8 min easy jog or walk
• Stretch calves, hips, and hamstrings
• High-five your crew or yourself

Who’s jumping into these fast repeats today?

Run of the Day: show up together, stronger every mile. Today we’re keeping it easy on a waterfront path—bring a friend, chat it out, and roll into the weekend feeling good.

WARM-UP
• 5 min brisk walk
• 5 min easy jog
• 10 leg swings each side
• 3 relaxed strides

MAIN SET
• 25-35 min conversational run
• Stay at talk-test pace
• High-five your crew at halfway

COOL DOWN
• 5 min walk
• Gentle calf and quad stretch
• Share one weekend goal

Who are you logging easy miles with today?

Run of the Day: show up together, stronger every mile. Today we’re building endurance with a steady long run on a riverside path.

WARM-UP
- 5 min brisk walk
- 10 min easy jog
- 4 relaxed strides

MAIN SET
- 40-70 min steady run
- Keep effort conversational
- Finish last 10 min strong

COOL DOWN
- 8 min easy jog or walk
- Stretch calves, hips, hamstrings
- Hydrate and refuel

Who’s showing up for the miles today? Drop your distance below.