Short Ints: 

High end aerobic system for managing race stress as well as quick recovery.

Lactate recycling: using natural fuel rather than it going to waste.

Leg, hip and core strength. Increased elasticity for stride length and efficiency.

Medium Ints:

Training the transitional zone between aerobic and lactate (anaerobic) zones.

Leg and hip strength, elasticity and steady state efforts.

Long Ints:

Training the transitional zone between aerobic and lactate (anaerobic) zones.

Leg and hip strength, elasticity and steady state efforts.

Hills:

Leg, hip and core strength.

Posture & technique practice.

High end energy system overload.

 

Game Based Sessions:

Confidence in doing speed work

Agility, balance and coordination training