Here’s one of the best quotes you’ll ever hear—not just for running:
“The problem with most runners is that they run at 80% effort, 80% of the time.”
This is a common mistake we see in the gym and with running. Without a clear plan, runs often fall into that middle ground—not easy enough to recover properly, but not hard enough to build speed.
The Willow Way Fitness Run Track changes that—or more importantly, you do by sticking to the goal of each session. It’s a structured, purpose-driven approach designed to help you build speed, endurance and consistency—whether you’re just starting out or chasing a personal best.
How It Works
You’ll follow a 3x-a-week plan with progressions that suit all levels of runners, so you’ll know exactly where to start and how to build.
- BLUE: New to running? Start here. Focus on 1 easy run per week to build consistency without overdoing it.
- RED: If you’ve been running for a while and want to get stronger or run further, aim for 2-3 sessions per week. Prioritise interval sessions on Monday or Tuesday and pair it with a longer run on Thursday or Saturday.
- BLACK: For strong, experienced runners ready for targeted paces and bigger goals, this option is for you. Do all three sessions each week and, most importantly, hit the intent of each session. Interval days are about getting uncomfortable and running faster; easy run days mean keeping it easy—even if you feel good.
The Benefits of Structured Runs
Ever wondered why some runs feel good and others don’t? Or why you’ve been running consistently, but your paces never improve? The problem isn’t effort—it’s a lack of structure.
Random runs can feel good in the moment, but without structure, it’s hard to make progress or avoid injuries. A structured plan ensures every run has a purpose, so you’re always working toward your goals instead of just going through the motions.
Here’s a quick breakdown of the types of runs you’ll do:
Intervals build speed. Long runs build endurance. Easy runs help recovery. Each session has a purpose—no more guesswork.
What’s Coming in 2025
We’ll kick off with a 12-week running block to prepare for:
- 5km (Blue)
- 10km (Red)
- 21km (Black)
Whether you’re improving your times or tackling these distances for the first time, our running track will set you up to crush your goals.
Training for Hyrox?
If you’ve signed up for Hyrox in March, this is exactly what you need. This running plan is the same one our athletes follow—9 of them finished on the podium using it.
Your 10km time trial is a critical benchmark. That pace will fall in and around the fastest sustainable speed you can hold for the duration of the race. It doesn’t mean you won’t get tired—it just means you’ll be able to hold it without excessive fatigue kicking in.
What You’ll Get From Willow Way Fitness Run Track
- A structured, 3x-a-week plan tailored for every runner, from beginners to experienced athletes.
- Sessions with purpose: Build speed with intervals, endurance with long runs, and recover with easy runs.
- Support and guidance to improve times safely and consistently.
- Proven results: The same training programme that put 9 of our Hyrox athletes on the podium.
Ready to run smarter?
Join the Willow Way Fitness Run Track and start hitting your goals—step by step.
