David Roche is no stranger to running greatness. As a record-breaking trail runner and sought-after coach, Roche has helped countless athletes reach new heights with his balanced, science-backed approach to training. We have some of his favourite workouts to share with you.
In August, Roche broke a long-standing record at Leadville 100 (in his 100-mile debut) and followed that with a winning performance at Javelina Jundred; despite it being a scorching hot day, Roche ran the second-fastest time ever on the course. His philosophy? Workouts should build fitness while keeping runners healthy and motivated. Here are three of his favourite sessions that deliver big results without overcomplicating your routine. For each workout, add a 10 (or more)-minute easy running warmup; follow the intervals with a 10 (or more)-minute cooldown.
16 x 1 minute fast, 1 minute easy
This workout is Roche’s year-round staple for developing speed and efficiency. The fast segments are run at your velocity at VO2 max (vVO2)—a controlled but challenging pace. Early in the training season, Roche suggests keeping the recovery portions of the run very easy, they can evolve into a quicker “float” as your fitness improves.
What it’s good for: Speed, efficiency and adaptability. Roche loves its versatility, noting it’s an ideal way to boost your running economy at any fitness level.
5-minute uphill intervals (treadmill)
Perfect for winter or when you want to reduce impact, this treadmill hill session is a powerhouse for building aerobic capacity. Start with 4 x 5 minutes at a moderate effort, with 1-2 minutes of easy recovery, on a 10 per cent incline (adjust between 4 per cent and 15 per cent based on comfort). More advanced runners can increase to 8-12 intervals.
What it’s good for: Aerobic development and strengthening muscles without overloading joints. Roche calls it a low-impact way to tackle big fitness gains.
5 x 3-minute hill repeats + tempo run
For aerobic power, Roche swears by hill repeats on gentle inclines. Run uphill for 3 minutes at a hard but sustainable effort, recover with an easy jog back down, and follow it up with a few miles of steady tempo running.
What it’s good for: Builds aerobic power and transitioning strength gains into endurance. Roche highlights the combo of hill work and tempo as a game-changer for all-around fitness.
Bonus: strides for all seasons
Though flashy workouts steal the spotlight, Roche insists strides—short bursts of 20-30 seconds at a quick but relaxed pace—are indispensable. Hill or flat, 4-8 strides after an easy run are his go-to for sharpening form and staying injury-free.
