Get ready for the HBF Run for a Reason with this workout!

Guaranteed get your heart rate up


30 April 2019

Article heading image for Get ready for the HBF Run for a Reason with this workout!

Struggling with how to train for the HBF Run for a Reason? We spoke to the Front Runner Sports Coaching Director, Ben Green, who has put together the ultimate running training workout just for you!

The Gregson

The Gregson is a running-specific workout designed to build your aerobic fitness and muscle endurance. There’s a lot of variety in the session to keep things interesting as you build your fitness towards the 2019 HBF Run for a Reason. The session can be tailored to your fitness (depending on how much running you are used to doing) and all you need is a stopwatch and access to a path with some flat & hilly sections.

The workout is named after Australian runner Ryan Gregson (current Australian record holder over 1500m) and is used every couple of months at Front Runner to help gauge our client’s fitness levels.

Warm Up
To help prepare for a distance running session, we want to stimulate our heart & lungs and muscles.

Step 1 - Cardiovascular Warm Up: Low Intensity Jogging

  • WHAT?
    • 5 – 15 minutes of easy pace jogging and/or walking to stimulate the heart and lungs for the upcoming training session
  • PRIMARY BENEFIT?
    • Increased blood flow to the key muscle groups of the lower limb associated with the running stride

Step 2 - Musculoskeletal Warm Up: Dynamic Stretching

  • WHAT?
    • Taking each lower limb muscle group (e.g. Hip Flexors, Hamstrings etc.) through an increasing range of motion 5-8 times on each side
  • PRIMARY BENEFIT?
    • Improve functional joint range of the hip, knee and ankle, whilst maintaining muscle and tendon elasticity
  • VIDEO

Step 3 - Neuromuscular Warm Up: Functional Drills and Stride-Throughs

  • WHAT?
    • Activating and coordinating your muscles through run specific motions at speeds that exceed those planned for the upcoming training session
  • PRIMARY BENEFIT?
    • Will improve your muscle activation and cadence, priming the body for the upcoming training session
  • VIDEO
    • Beginner Drills HERE
    • Intermediate Drills HERE

Workout
Beginner Runner

  • 5 minutes of easy pace jogging (greater than 5/10 effort) – 2 minutes rest
  • 5 x (30 seconds hard effort uphill, 60 seconds easy downhill) – 2 minutes rest
  • 5 minutes run effort

Intermediate Runner

  • 5 minutes of steady pace running (5/10 effort) – 90 seconds rest
  • 5 x (45 seconds hard effort uphill, 90 seconds easy downhill) – 90 seconds rest
  • 5 minutes run effort

Advanced Runner

  • 5 minutes of steady pace running (5/10 effort) – 60 seconds rest
  • 5 x (1 minute hard effort uphill, 2 minutes easy downhill) – 60 seconds rest
  • 5 minutes run effort

The goal is to cover more distance in the second 5 minutes effort. This requires pace judgement in the first 5 minutes effort (keeping the pace easy) and a strong effort in the second 5 minutes after the fatigue of running up & down the hill.

Cool Down
Active recovery (5-15 minutes of easy pace jogging and/or walking) will help clear some fatigue from your legs.

All the best for your training towards the 2019 HBF Run for a Reason.

Ben Green
Coaching Director, Front Runner Sports

HBF Run for a Reason Sunday 19 May 2019. For information and to register go to Hbfrun.com.au

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