Hey gang - happy Saturday! Here is the run workout for this week! Give it a go and let us know what you think in the comments! 💪🏽

Hi everyone hope you’re all doing well. After reading the discussion on Catherine’s post about breathing, I’d love to bring the topic back from a slightly different angle, especially around running at higher intensities in a HYROX context. I understand the value of keeping breathing rhythmic and predictable, and the points raised about nasal vs mouth breathing made a lot of sense. What I’m still trying to better understand is how breathing should be approached when effort gets very high. • Do you tend to use a specific breathing rhythm when intensity rises? • Do breathing patterns change across intensity zones, or does it become more of an automatic response over time? • From a physiological standpoint, what should we actually be trying to “optimise” with our breathing when running hard? Personally, when I feel intensity climbing, I often fall into a pattern of two inhales and one long exhale. It seems to calm things down and give me a bit of emotional control, but I honestly don’t know if that’s something beneficial and trainable, or simply an automatic response under load. I’d really value hearing how others approach and train this and whether breathing is a true performance lever, or more something that naturally improves as fitness and pacing improve.

This session changes gears. You move from controlled speed (RPE 8), into sustained pressure (2km at RPE 7), then finish with short maximal efforts. Each piece has intent: • The 300m reps sharpen pace. • The 2km tests control under fatigue. • The 10s efforts build top-end speed without excess volume. Respect the walk and jog recoveries ...they’re there to preserve quality, not to switch off. Check the images for full workout description and details. Let us know how it goes!

This session is about controlled speed. Each fast rep should feel sharp and repeatable, with the jog used to bring breathing back under control...not to switch off. The time caps are there to keep the quality high and the mechanics clean. If pace drops off across the set, you’ve gone too hard early. The goal is consistency from the first 100m to the final 400m. Check the image for full details and performance guidance before you try this one. Let me know how it goes!

Hey guys, This week’s Run Club targets aerobic power at RPE 7 …the intensity where many athletes lose rhythm if they’re not disciplined. Two options inside the post: • Recreational Runner – 2.9km total • Experienced Runner – 4.5km total Short walk segments and fixed rests aren’t a weakness, they’re there to protect form and repeatability. This session develops: • Consistent pacing across longer intervals • Faster recovery between reps • The ability to hold speed without late collapse If the final rep looks like the first, you executed it well. 👉 Check the post for full workout details and coaching cues. Let us know if you get after this one! 💪🏽