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1
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14 x 1 min (1 min easy jog)
14 x 1 min (1 min easy jog)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Run two reps clockwise, five anti-clockwise.
Reverse to complete the session.
Regroup before each rep.
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2
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3
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Progressive run (tan)
Progressive run (tan)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Run up to 4 x 2km laps, increasing the pace on each lap.The 'lap' is an out-and-back course from the Pillars (bins, to be precise) to Government House Drive.
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4
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5
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Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
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6
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Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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7
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8
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6 x 1000m (on or 5.15) @ AOP
6 x 1000m (on or 5.15) @ AOP
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
Options: Reduce or increase number of reps.
MM: easy jog recoveries.
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9
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10
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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Options: adjust number of reps.
MM: easy jog recoveries.
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11
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12
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Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
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13
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Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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14
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15
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10 x 200m hills
10 x 200m hills
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, jog to Anderson St. Run 10 x 200m hills fast with jog down OR run it as a tempo session. Start just after the double bin at the base of Anderson St, finish as you reach the next double bin (just before gate on the right).
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16
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17
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8 x 3 mins (1 min SR) along river
8 x 3 mins (1 min SR) along river
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
8 x 3 mins with 1 min SR. Run along the river and turn after the fourth rep.
Alternatively, it can just be a 32 min steady run.
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18
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19
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Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
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20
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Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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21
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22
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2 x 2 mins, 2 x 5 mins, 4 x 1 min (1 min SR)
2 x 2 mins, 2 x 5 mins, 4 x 1 min (1 min SR)
12:30 pm
pillars of wisdom
Start each set (i.e. odd rep) at the Pillars.
1) Run for 2 mins clockwise, wait for 60 secs, return. Re-group at the Pillars.
2) Run for 5 mins anti-clockwise, wait for 60 secs then return.
3) Run for 1 min clockwise, wait for 1 min, return. Repeat.
MMM: jog recoveries after 1 minute intervals.
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23
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24
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4 x 1500m (on 8.00)
4 x 1500m (on 8.00)
12:30 pm
pillars of wisdom
Start at the 3.5km marker of the Tan. Run anti-clockwise to the 2km marker around the back of the tan. Then on 8 mins return to the 3.5km marker for the second rep. Repeat.
Option: adjust number of reps to suit your schedule or reduce distance of last two reps.
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25
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26
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Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
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27
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Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
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AV 10km Albert Park (MMM club champs event)
AV 10km Albert Park (MMM club champs event)
8:00 am
Lakeside Drive, Lakeside Dr, Albert Park VIC 3206, Australia
The AV 10km forms part of the Milers Club Championship calendar.
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28
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29
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'Killer loop' intervals (8 reps, w 1 min SR)
'Killer loop' intervals (8 reps, w 1 min SR)
12:30 pm
pillars of wisdom
In advance of the Killer Loops Club Championship race on 5 Aug, this is a chance to practice the 'loop'.
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30
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31
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2000m (on 10.00) + 6-10 x 400m (100m easy jog) @AOP
2000m (on 10.00) + 6-10 x 400m (100m easy jog) @AOP
12:30 pm
olympic park oval
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