Workout Workout of the Week

Workout of the week: 006 – Jeff Galloway’s Magic Mile

• by Rogue Mile
• November 16, 2022

The Jeff Galloway’s Magic Mile was first developed in the 1970s. Jeff Galloway is a former American Olympic distance runner and the creator of the Galloway running method. Galloway, who had struggled with injuries throughout his running career, developed the approach as a way to help himself and other runners train more effectively and avoid […]

Workout Workout of the Week

Workout of the week: 005 – Cardio-Boosting HIIT Circuit

• by Rogue Mile
• September 30, 2022

Welcome to the latest instalment of our running workout of the week series! This week, we’re focusing on a cardio-boosting HIIT circuit that’s sure to get your heart rate up and leave you feeling sweaty and satisfied. As always, be sure to warm up before starting this workout by jogging or marching in place for […]

Workout Workout of the Week

Workout of the week: 004 – Hill Intervals

• by Rogue Mile
• September 25, 2022

Hey friends! This week’s workout is all about getting your heart rate up and getting sweaty! We’ll be doing a mix of intervals, hills, and tempo work. Intervals: Intervals are a great way to improve your speed and endurance. For this workout, we’ll be doing 5 minutes of hard running, followed by 1 minute of […]

Workout Workout of the Week

Workout of the week: 003 – 800m Speed Booster

• by Rogue Mile
• September 18, 2022

Hey runners! Looking for a new workout to add to your running routine? Check out our workout of the week below. This workout is a great way to mix up your running routine and get in a good, challenging workout. Workout of the Week: 1 mile warm up 4 x 800m repeats at a hard […]

Workout Workout of the Week

Workout of the week: 002 – Cardio Boosting HIIT Circuit

• by Rogue Mile
• August 8, 2022

It’s no secret that high-intensity interval training (HIIT) is one of the most effective ways to tone your body and improve your cardiovascular health. But what if we told you that there’s a way to make HIIT even more effective?Enter: the cardio boosting HIIT circuit. This HIIT circuit is designed to get your heart rate […]

Workout Workout of the Week

Workout of the week: 001 – Mona Fartlek

• by Rogue Mile
• February 20, 2022

The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would […]