Burj2Burj Half Marathon 2024
InnerFight Endurance takes on the challenge!
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
One-Hour Workout: Revving Your Swim Engine
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