TEAR it up Fitness

Bit of a morning run with the boys
Just a 10km to start the week.

RUNNING CHALLENGE

2km warm up

400mtrs on 1 minute
30 second recovery
20 sets.

2km cool down.

WHO IS UP FOR THE CHALLENGE

Have a challenge going for anyone who wants to jump on board.

1km warm up
1600m
400m

400m
400m
Repeat x4 sets

1600m
400m

400m
400m
Repeat x4 sets

5mns cool down

Jump on board and take up the challenge.

Doesn't matter about time just have to get through it.

1KM WARM UP

600 MTRS @ 20KMH 3.00 PACE
400 MTRS @ 12KMH 5.00 PACE
REPEAT THROUGH 10 SETS

1KM COOL DOWN.
It is very hard haha

SUB 3 HOUR MARATHON
Dropped mileage to 70 to 80kms a week.
Running all easy runs at 5 minute km pace
Strength training and bike strength sessions.
Plenty of short speed workouts which was key to success.
Comment below if agree?

Who wants to have a go at this session we done this morning

RUNNING INTERVALS

1KM Warm up

600mtrs@ 19kmh
400mtrs @ 12kmh
Repeat 10 times

1km cool down

Was a great achievement yesterday at the GOLD COAST MARATHON. We all went under the 3 hour barrier. Completing the marathon in 2hrs 58mns. Was a solid effort and have always wanted to go under 3 hours

Jump on board and see if u can beat the tearitupfitness crew.

Happy with the crew at CAIRNS 70.3 HALF IRONMAN.
Perfect and very scenic course all the way through. Weather was fantastic and the boys and myself all did 10minute PBs over the half ironman distance. We finished in a total time of 4hrs 20mns and we all picked up slots for the 70.3 WORLD CHAMPIONSHIPS IN UTAH in October which was our goal going into the race. In training now for the GOLD COAST MARATHON in 2 weeks time. Hoping for another solid race down there.

Another good hit out with the crew this morning.