Two Running Sessions You Have to Try

​Getting bored with long runs or repetitive interval training?

We’ve got two running sessions you really should try.

The beauty of these two sessions is that they’re not just a random assortment of running intervals. They’ve been constructed to give you as much bang for your buck as possible.

If you want to get sciencey, they multiple different aerobic and anaerobic energy pathways, improving your ability to row using the phosphocreatine, glycolytic and oxidative energy systems to produce energy over varying time domains. They do this by training the shorter, more high intensity energy system, with subsequent intervals increasing in length and decreasing in intensity to train lower yield energy systems. As a result, anaerobic, lactate and aerobic thresholds are trained – giving you a huge amount of well-rounded benefit.


Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 8x 10s work, 120s passive rest. 4x 25s work, 100s active running recovery. 2x 120s work, 240s active running recovery. 1x 600s work.


Complete four rounds of the following: 10 seconds @ 10/10 effort, 25 seconds @ 8.5 effort, 120s @ 7/10 effort, 120s active recovery, 120s passive recovery.

And make sure you have a read of “Maximising Recovery in Repeat Effort Exercise” to make sure you’re getting as much out of these sessions as possible.

Give them a go, and rest assured that they’ve been designed to make you super fit!

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Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.