5k Fartlek

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A simple but effective fartlek session run around suburban streets (or an oval) combining running and muscular endurance activities over mulitple rounds. This simple fartlek style session will not only provide a great cardiovascular work out but also get you … Read More

Uphill Intervals

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This is a two person ‘interval training’ activity. The activity requires a track of approximately a 300-400m distance, along with another track that has a short hill. Class Type: Cardio Intensity: 5 Class Concept: After warm up divide the group … Read More

Team Sprint

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This is a team activity to complete as many rounds as possible of a short sprint. The key is to leave it to the team to design what order they wish to undertake the challenge. Type: Cardio-vascular Endurance Intensity: 5 … Read More

Sprint Surge

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This is a Fartlek activity combined with bodyweight exercises. The Fartlek component will see the team surge and run hard, getting the boost to their CV Endurance. Type: Cardio-vascular Endurance Intensity: 5 Class Overview: This is a running activity where … Read More

Fartlek of Pain

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This is a Fartlek activity combined with two muscular power exercises. The aim is to cover 5-7km in a single session! Type: Cardio-vascular Endurance Intensity: 5 Class Overview: The fartlek is based on 2mins running the group pace (the rate … Read More

Core Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a core focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Participants are paired up and given a medicine ball … Read More

Hill Mania

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This is a leg strength session to increase running capability and all round body strength. This session will require various sets of the hill work. Remember! Legs are the biggest muscle group. Class Type: Cardio Intensity: 5 Class Concept: Round … Read More

Stores Move Circuit

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This class combines a stores carry challenge with a circuit. Class Type: Muscular Endurance Intensity: 4 Class Overview: An appropriate area for a 10 station circle circuit (approx 20m x 20m area) approx 1-2kms away from the start location and … Read More

Forwards Backwards

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This is a scaled session designed to challenge all levels of fitness along with having some fun with a different style of running. There is a short burst followed by an active recovery, and then finally a rest! Class Type: … Read More

Indian Run Intervals

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This class is simply a long fast distance to focus on cardio endurance, combined with a number of power drills conducted every 5 minutes. Class Type: Intensity: Class Overview: The class is to travel a distance of from 2-6km (dependent … Read More

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