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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Cool Down
Walk back to IF and stretch
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some fast 200s.
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.
The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km
Followed by coffees on the house.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Cool Down
Walk back to IF and stretch
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some fast 200s.
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.
The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km
Followed by coffees on the house.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Cool Down
Walk back to IF and stretch
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some fast 200s.
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.
The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km
Followed by coffees on the house.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
Monday:
Strength:
EMOM 10 - 8 Bulgarian Split Squats
Conditioning:
In a 3 minute window
400/350/300m row
12 Single Arm Dumbbell Overhead Reverse Lunge
AMRAP
alternating Dumbbell Hang Snatch
rest 2 mins x5
Tuesday:
Strength:
Every 45 seconds x 4 - 5 Hollow/Arch reps
Every 45 seconds x 4 - 5 beat swing
Every 45 seconds x 4 - 5 beat swing/partial pull up
Every 90 seconds x 9
A: 12 alternating Gorilla rows
B: 5/5 Dumbbell Push Press
C: AMRAP Push Ups
Conditioning:
For time
15/12 Cal Assault Bike
5 Wall Walks
rest 1 min
15/12 Cal Assault Bike
3 Wall Walks
rest 1 min
15/12 Cal Assault Bike
1 Wall Walk
Wednesday:
Strength:
Every 90 seconds x 8 - 3 Hang Squat Clean
Conditioning:
Every 2:30 x 8 rounds
18/15 Cal Ski
6 Kettlebell Squat Clean
6 Kettlebell Goblet Squat
Thursday:
Strength:
Every 2 minutes x 6 - 2 strict press into 6 push press
Every 2 minutes x 6:
A: 20 Dumbbell Bench Press
B: 8/8 Staggered Stance Dumbbell RDL @ 30x1
Ever 75 seconds x 4
10-12 standing Dumbbell French Press
Conditioning:
For Time
15 Burpee to Target
30 TTB
30 STOH
15 Bar Over Burpee
Friday:
Strength:
Every 2 minutes x 5 - 10 8 6 4 2 Back Squat @30x1
Conditioning:
In Pairs AMRAP 28
Park Run together
30 Pull ups
40 Box jump over
50 Wall Balls
Saturday:
Saturday Session with Coach Eduan
Sunday Sweat:
Every 4 minutes x 3
A:
1500/1200m C2 bike
AMRAP
10 Goblet Squat
10 Hanging Knee Raise
rest 1 min
B:
750/625m ski
AMRAP
10 alt Dumbbell Snatch
10 Burpee over Dumbbell
rest 1 min
C:
Park Run
AMRAP
10 alt Hang Clean and Jerk
10 Goblet Reverse Lunges
rest 1 min
Sunday Strength:
Every 2 mins x 4 -2 Sumo Deadlift
8 minutes to Establish a Max Sumo Deadlift
Every 2 minutes x 9
A: 6 Barbell Floor Press
B: 16 alt Dumbbell Walking Lunge
C: 10-20 Ring Rows
GYMNASTICS
This week we’re doubling up with double unders and handstand walks.
We will begin as always with a big warm-up focusing on positional awareness. Then, we will move to the ropes to reinforce double under technique. One those shoulders are warm we will head to the wall and floor to go through walking upside down.
See you there!
HYBRID FITNESS
This week we are continuing our compromised middle distance running progression with some fatigue from the the ergs. Some fast erg efforts into 400 and 800m intervals.
MOBILITY
This week our key focus will be thoracic and scapular coordination — refining how your upper back and shoulder blades move in relationship to each other. When the thoracic spine extends, rotates, or flexes effectively, and the scapulae glide with control along the ribcage, your shoulders can produce force more efficiently and safely. This connection is essential for pressing, pulling, reaching, and overhead stability.
WEIGHTLIFTING
This week we will spend time overhead with some heavy single arm carries, into split jerk drills. Classic weightlifting complex of clean + squat + jerk. Followed by some heavy single hang power cleans. Finishing with heavy 3’s back squat and weighted plank
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Fartlek
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
90 sec at 6/10
30 sec recovery
x3
30 sec at 8/10
30 sec recovery
x3
3 mins rest
Repeat sequence 3x over
Cool Down
Walk back to IF and stretch
We have another great run planned for you today.
Warm up
In the park behind IF with Steph. This will be easy jogging into some dynamic moves.
Main Session:
2 mins running at 60%
2 mins recovery
1 mins running at 70%
1 mins recovery
30 sec running at 90%
3 mins recovery
x4
Cool Down
Walk back to IF and stretch
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running some fast 200s.
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running 400 up to 1200 @ 3k pace. See you out there!
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight Studio City
Session: LRC Intervals
This week the interval session. will only be in the morning; in the evening we will have an easy community run for 30 mins before Iftar.
The intervals in the morning are:
1km: 3 mins rest
4-6 x 400m :1 mins rest each
1km
Followed by coffees on the house.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
This week we are utlising the canal bridge to run some hills. The effort up the bridge is a 7/10 and then easy recovery down.
We will finish with coffees at Common Grounds at 7am.
For the Coffee Run this week we will be running some Threshold and some Tempo blocks.
Warm up:
15mins easy
Main session:
8X
1min fast;
1min easy
then,
2X
6mins Tempo Work;
2min easy/recovery
.avif)
Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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