Running faster is a goal for many athletes and fitness enthusiasts. Improving speed is not just about running more; it involves targeted training that enhances the body's ability to move efficiently and powerfully. Strength conditioning, breaking down running movements into repetitions, plyometrics, and high-intensity conditioning all play crucial roles in improving running economy and speed. Breaking Down Running Movements for Better Form Running is a complex skill involving

Running performance and endurance improve through targeted training methods. One effective approach is performing intervals of 5x1km at best effort with 2-minute rest periods. This method balances intensity and recovery, stimulating physiological adaptations that enhance speed and stamina. Understanding the science behind this training can help runners optimise their workouts and reach new performance levels. How 5x1km Intervals Improve Running Performance Running 1-kilometre

Building endurance is a key step for any athlete preparing for a timed event. The ninth session in the ARC training series focuses on long slow distance (LSD) intervals along the scenic Eastbourne seafront. This session is designed to develop sustained aerobic output, pacing discipline, and efficiency under fatigue. By working through controlled, longer efforts, participants learn to manage their energy and maintain steady performance over time. What Makes LSD Intervals Effec

Trail running offers a unique challenge that blends endurance with strength, especially when combined with targeted exercises like lunges and jumps. A workout that progresses from loop-based strength training into a trail environment can significantly improve lower-body power and cardiovascular fitness. This post explores the methodology behind such a session, using a practical example from the Sussex Downs football pitches, and explains why this approach benefits athletes se

Structured interval workouts offer a powerful way to improve running speed, endurance, and overall fitness. This post breaks down the science behind a specific interval session designed around a 0.22 km loop at Helen Gardens. The workout combines walking, jogging, and sprinting in a carefully planned sequence to maximise performance gains while minimising injury risk. How the Workout Is Structured The workout begins with a full warm-up, mobility exercises, and movement prepar

Short, aggressive uphill sprints are one of the most effective ways to build running speed, improve mechanics, and develop strength. This week’s focus on maximal hill sprints targets pure power output through brief, intense efforts that challenge your muscles and cardiovascular system. If you want to run faster and stronger, incorporating these hill sprints into your training can make a significant difference. Why Maximal Hill Sprints Work Hill sprints force your body to work

Our recent Strength Circuit Loop workout combined running with targeted strength exercises, creating a powerful routine for runners of every level. We completed our signature 0.22 km loop, adding 10 lunges and 10 squats after each lap. After five full rounds, we rested for two minutes and repeated the cycle. This workout blends cardiovascular endurance with muscle strengthening, offering benefits that extend to endurance runners, sprinters, and casual joggers alike. Why Combi

Running clubs often design workouts that challenge both speed and stamina. This week’s session involved 4 sets of 4 rounds of 0.33 km laps with a 14-meter hill, alternating between maximal speed and gentle recovery. This style of interval training is more than just a tough workout, it’s a proven method to improve your VO2 max and overall endurance. Let’s explore why this approach works and how it benefits your fitness. What is VO2 Max and Why It Matters VO2 max measures the m

Running workouts often focus on pushing limits, but improving how you run can be just as important as running hard. The Helen Garden loop workout blends structured performance training with live coaching and a supportive group environment. This approach not only builds aerobic capacity but also enhances running technique and pacing skills. Here’s a science-backed look at why this session works and how it can help you run better. Structured Efforts Build Aerobic Capacity The w

Hill running challenges both your cardiovascular system and muscular endurance. One effective way to train for these demands is through pyramid training, which involves running hill efforts in increasing and then decreasing distances. In our run club, we follow a pyramid structure with hill sprints of 25m, 50m, 75m, and 100m, then back down 100m, 75m, 50m, and 25m. This session design offers unique scientific benefits that improve cardiovascular fitness and running performanc

Improving running speed and overall athletic performance often comes down to one key factor: VO2 max. This measure of the maximum amount of oxygen your body can use during intense exercise is a strong predictor of endurance and speed. For runners aiming to push their limits, increasing VO2 max is essential. One of the most effective ways to do this is through short bursts of high-intensity interval training (HIIT), specifically sessions lasting 60 to 90 seconds at 85-90% of m

Running alone can feel like a chore, but joining a community that shares your passion turns every step into an adventure. The Altus Run Club offers more than just a place to run; it creates a space where fitness meets friendship and motivation. Whether you are a beginner or an experienced runner, this club welcomes you to improve your health while enjoying the journey. Runner enjoying a morning jog in a peaceful park Why Choose a Running Club? Running clubs provide structure