Ladies Run Club 25-23

09 - 13 June 2025
Written by Marcus Smith
InnerFight
InnerFight
Jun 8, 2025
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-23

Monday:

A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!

Strength:

Deadlift every 2:00 x 6 - 3 reps

Conditioning:

In a 4-minute window with 2 minutes Rest x 5

30/25/20 cal assault bike

20 db hang snatch (1 x 55/35)

AMRAP Wall Walks

Tuesday:

All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!

Strength:

A) EMOMx 10 - 2/3 Pull Ups

B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row

C) Every 75 sec x 6 - 30 Sec Max Inverted Rows

Conditioning:

FOR TIME in pairs:

150 wall balls (Shared)

Olivara run (Together)

Wednesday:

Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!

Strength:

EMOM x 8 - 2 Squat Cleans

Conditioning:

3 Rounds:

In a 3 minute window

15 hang Power cleans (40/30)

12 Pull ups

AMRAP Cal row

Rest 2 mins

In a 3 minute window

15 hang squat cleans

12 TTB

AMRAP Cal Ski

rest 2 mins

Thursday:

Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?

Strength:

A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)

B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1

C) EMOM x 8 alternating  20 sec Dual KB OH hold / 10 banded Russian KB swings

Conditioning:

4 rounds for time

20 Dual KB Sumo Deadlift

15 Box Jumps

Friday:

Strength:

A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1

building

Therapy is good for you! See you on the floor!

Triathlon
Swimming
Race Prep
Specialty Class #25-23

GYMNASTICS

Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.

Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.

HYBRID FITNESS

This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.

MOBILITY

In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.

WEIGHTLIFTING

Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.

Triathlon
Swimming
Race Prep
Endurance #25-23

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

Entrance fee

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: 06:30 am

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

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:59 am

Location: Mushrif Park, location below (Cafe Peloton car park)

Triathlon
Swimming
Race Prep
Ladies Run Club 25-23

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

Today we will host a community long run from InnerFight.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-23

Monday:

A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!

Strength:

Deadlift every 2:00 x 6 - 3 reps

Conditioning:

In a 4-minute window with 2 minutes Rest x 5

30/25/20 cal assault bike

20 db hang snatch (1 x 55/35)

AMRAP Wall Walks

Tuesday:

All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!

Strength:

A) EMOMx 10 - 2/3 Pull Ups

B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row

C) Every 75 sec x 6 - 30 Sec Max Inverted Rows

Conditioning:

FOR TIME in pairs:

150 wall balls (Shared)

Olivara run (Together)

Wednesday:

Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!

Strength:

EMOM x 8 - 2 Squat Cleans

Conditioning:

3 Rounds:

In a 3 minute window

15 hang Power cleans (40/30)

12 Pull ups

AMRAP Cal row

Rest 2 mins

In a 3 minute window

15 hang squat cleans

12 TTB

AMRAP Cal Ski

rest 2 mins

Thursday:

Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?

Strength:

A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)

B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1

C) EMOM x 8 alternating  20 sec Dual KB OH hold / 10 banded Russian KB swings

Conditioning:

4 rounds for time

20 Dual KB Sumo Deadlift

15 Box Jumps

Friday:

Strength:

A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1

building

Therapy is good for you! See you on the floor!

Triathlon
Swimming
Race Prep
Specialty Class #25-23

GYMNASTICS

Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.

Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.

HYBRID FITNESS

This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.

MOBILITY

In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.

WEIGHTLIFTING

Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.

Triathlon
Swimming
Race Prep
Endurance #25-23

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

Entrance fee

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: 06:30 am

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

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:59 am

Location: Mushrif Park, location below (Cafe Peloton car park)

Triathlon
Swimming
Race Prep
Ladies Run Club 25-23

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

Today we will host a community long run from InnerFight.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-23

Monday:

A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!

Strength:

Deadlift every 2:00 x 6 - 3 reps

Conditioning:

In a 4-minute window with 2 minutes Rest x 5

30/25/20 cal assault bike

20 db hang snatch (1 x 55/35)

AMRAP Wall Walks

Tuesday:

All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!

Strength:

A) EMOMx 10 - 2/3 Pull Ups

B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row

C) Every 75 sec x 6 - 30 Sec Max Inverted Rows

Conditioning:

FOR TIME in pairs:

150 wall balls (Shared)

Olivara run (Together)

Wednesday:

Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!

Strength:

EMOM x 8 - 2 Squat Cleans

Conditioning:

3 Rounds:

In a 3 minute window

15 hang Power cleans (40/30)

12 Pull ups

AMRAP Cal row

Rest 2 mins

In a 3 minute window

15 hang squat cleans

12 TTB

AMRAP Cal Ski

rest 2 mins

Thursday:

Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?

Strength:

A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)

B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1

C) EMOM x 8 alternating  20 sec Dual KB OH hold / 10 banded Russian KB swings

Conditioning:

4 rounds for time

20 Dual KB Sumo Deadlift

15 Box Jumps

Friday:

Strength:

A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1

building

Therapy is good for you! See you on the floor!

Triathlon
Swimming
Race Prep
Specialty Class #25-23

GYMNASTICS

Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.

Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.

HYBRID FITNESS

This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.

MOBILITY

In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.

WEIGHTLIFTING

Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.

Triathlon
Swimming
Race Prep
Endurance #25-23

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

Entrance fee

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: 06:30 am

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

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:59 am

Location: Mushrif Park, location below (Cafe Peloton car park)

Triathlon
Swimming
Race Prep
Ladies Run Club 25-23

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

Today we will host a community long run from InnerFight.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout 25-23

Monday:

A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!

Strength:

Deadlift every 2:00 x 6 - 3 reps

Conditioning:

In a 4-minute window with 2 minutes Rest x 5

30/25/20 cal assault bike

20 db hang snatch (1 x 55/35)

AMRAP Wall Walks

Tuesday:

All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!

Strength:

A) EMOMx 10 - 2/3 Pull Ups

B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row

C) Every 75 sec x 6 - 30 Sec Max Inverted Rows

Conditioning:

FOR TIME in pairs:

150 wall balls (Shared)

Olivara run (Together)

Wednesday:

Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!

Strength:

EMOM x 8 - 2 Squat Cleans

Conditioning:

3 Rounds:

In a 3 minute window

15 hang Power cleans (40/30)

12 Pull ups

AMRAP Cal row

Rest 2 mins

In a 3 minute window

15 hang squat cleans

12 TTB

AMRAP Cal Ski

rest 2 mins

Thursday:

Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?

Strength:

A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)

B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1

C) EMOM x 8 alternating  20 sec Dual KB OH hold / 10 banded Russian KB swings

Conditioning:

4 rounds for time

20 Dual KB Sumo Deadlift

15 Box Jumps

Friday:

Strength:

A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1

building

Therapy is good for you! See you on the floor!

Triathlon
Swimming
Race Prep
Specialty Class #25-23

GYMNASTICS

Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.

Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.

HYBRID FITNESS

This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.

MOBILITY

In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.

WEIGHTLIFTING

Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.

Triathlon
Swimming
Race Prep
Endurance #25-23

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

Entrance fee

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: 06:30 am

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

Saturday - Long Ride

Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.

Time: 04:59 am

Location: Bottom of the Stick, Al Qudra.

Sunday - Long Run

A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com

Time: 05:59 am

Location: Mushrif Park, location below (Cafe Peloton car park)

Triathlon
Swimming
Race Prep
Ladies Run Club 25-23

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

Today we will host a community long run from InnerFight.

Triathlon
Swimming
Race Prep
Ladies Run Club 25-23

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: LRC Tempo

This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.

Tuesday

Time: 5:59am

Location: Dubai Sports City Sports Park

Entrance fee

Session: Track Tuesday

This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.

Wednesday

Session: LRC Intervals

There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!

Friday

Time: 5:59am

Location: Common Grounds

Session: The Coffee Run

This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

Today we will host a community long run from InnerFight.