Pub 2 Pub Training

6km Runners:

Session 1 – 3.5km steady long run

Session 2 – 4 x 500m Runs (3min rests between efforts)

Session 3 – 4 x 90sec sprints (90sec rest between runs)

13km Runners:

Session 1 – 9km steady long run

Session 2 – 6 x 1km Runs (3min rests between efforts)

Session 3 – 10 x 1min sprints (rest 90sec between intervals)

Enjoy & Good luck😄

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About the Author : Matthew Forwood

My passion for sport and fitness goes all the way back to when I was just six and started playing League for my local footy club. Since then it has continued to grow, as I pursued a professional career with the Penrith Panthers (until 2007) and more recently, began competing in CrossFit competitions. Exercise and training have become second nature to me, so turning to a career in Personal Training was an easy decision. It allows me to extend what I do in my own time to a full time job and to use my passion to motivate and encourage others. Since becoming a trainer in 2009 I have worked with (and learnt so much from) companies such as Vision PT and Virgin Active health clubs!

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