Interval Kickers | Long
A new twist on an old classic. This workout features five-minute reps starting at your lactate threshold (LT) pace for the first three minutes and then bumping up the speed over the final two minutes with a 30-second "kick" to close the session. Each successive rep challenges you to bring the heat faster than the previous one.

Workout Length: 45 minutes


Interval Kickers | Short
A new twist on an old classic. This workout features three-minute reps starting at your lactate threshold (LT) pace for the first two minutes and then bumping up the speed to “kick” it in gear. Each successive rep will challenge you to push the pace faster than the previous one. Finish all four, and you will be a step ahead of your competition!

Workout Length: 30 minutes


Late join is OFF for these events, but you can access the workouts on-demand in the ZA Run 2023 folder from the workout library.