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Your Key to Unlocking Endurance Greatness
The secret to achieving your goals
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
It’s common knowledge that endurance sports require physical and mental strength, but exactly how much mental toughness should you have in your race day reserve? I’ll give you a hint- it’s a lot more than what’s in your water pack.
Whether the goal is 10 kilometres or 100 miles, the training process remains the same, and the success of your event will always be determined by your consistency.
For instance, running for 30 minutes three times per week is far more conducive to your goals than one weekly 90 minute session.
Why?
Opting for shorter, more frequent training sessions will allow your body to adapt to a broader range of demands. This in turn fine tunes what goes on between the ears, enhancing your emotional regulation.
Training, suffering, losing, learning and accepting a barrage of pain, doubt and insecurity are the fundamental building blocks to mental toughness. You certainly shouldn’t despise every second of your workout, but nobody goes on to PB their races by solely experiencing rainbow and butterfly practice sessions.
Consistently pushing your limits is the only way to gauge how deep you can dig on race day.
But that’s not all. Be prepared for unexpected obstacles off the track as well. The most difficult challenges are within life’s endless series of interruptions and distractions, and you will continually be tempted off course by both yourself and others. People will steal your attention, usually with no intention of malice, but simply because their priorities don't align with your own; brunches, coffee mornings and last-minute meetings all play a part.
When your day is interrupted and your plans are compromised, excuses and guilt may follow. These are the moments when it's easy for your mindset to collapse.
Remember, everyone gets distracted, but those who perform well over time don’t allow interruptions to expand into long periods of inactivity. Instead, they dismiss the setback and get back on track.
There will be unwelcome interruptions. That’s life. But your response is always up to you.
Let consistency unlock your endurance greatness and get after it.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
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