Speed endurance

  • The Foundation

    Run faster than 10km race pace for the entirety of this session - A really fun session that goes super-quick, really good for working at some good paces for shorter periods of time.

    These girls are the foundation of RUNNEZ HQ! Shell and Lisa are two of the founding members of RUNNEZ and have a...

  • The Varicose Vein

    Great for beginners starting out their running journey, this session is nearly the least amount of running we will do in a session.

    If you’re training for a goal race, make sure you spend most of your time above race pace. in the shorter sets aim for 1500m - 5k pace. or 95% Perceived Rate Of E...

  • The Central Governor

    This is like doing 4 programs in 1.
    Treat each block of efforts as a mini time trial in itself.
    For each block, aim at covering as much ground as possible and be as consistant as possible over all of the 5 sets.
    Especially in the first 2 blocks, try to focus on rhythm and putting yourself into...