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The Foundation

Runnez Virtual episodes • 43m

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    A great session for long distance athletes to spend a lot of time at a comfortable but harder effort. 3 very hard 3 min efforts thrown in at the end - so do not overdo the two fartlek sets.

    Starring Shell Tims & Jo Mathers

  • The Craig Mottram

    Great for working on strength endurance - beginners can walk the hills, and jog on the flat while experienced runners will gain so much from throwing these into their program 2-3 times a month.

    This is named after Australian 5000 metre record holder, Craig 'Buster' Mottram - who is also the ki...

  • Slip, Slop, Slap

    Beginners can jog/walk the longer sets and have a rest in the shorter ones.

    In Australia our UV ray is extremely high and therefore quite dangerous.

    Since the late 80s we have had advertising campaigns imploring us to be sun smart and slip on a shirt, slop on some sunscreen and slap on a ha...