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1
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Descending Set (2024 course)
Descending Set (2024 course)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
2024 course: 1500m (on 8.00), 2 x 1000m (on 5.15), 750m (on 4.15), 500m (on 3.15), 250m. Start at the pillars. Run to the 750m marker and back (1500m), Regroup at the Pillars and run to Government House Dr (1000m), Return to the Pillars (1000m), Run to the 750 marker (750m), then back to the 250m marker (500m) and finally run the last 250m to complete the session.
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2
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3
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3 x (750/500/250m)
3 x (750/500/250m)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Run from the Pillars to the 750m mark, then 500m back towards the Pillars and then 250m to return. The tempo of each set picks up as the distance of the rep decreases. Complete three sets in total.
Recovery: start on 4.30, 7.45 and 11.00.
[Alternate session: skip the last set or scale it back e.g. finish with 2 x 500m or 2 x 250m.]
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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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2 x (1000m/500m/500m)- 90 secs/5 min SR
2 x (1000m/500m/500m)- 90 secs/5 min SR
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
This is a good tune up before next week's 2000m handicap. Recoveries are 90 secs SR and 5 mins between sets.
*If you want a less intense session then add an extra 500m in the middle of the 5 minute recovery.
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9
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10
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4 stage progressive
4 stage progressive
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at Pillars and head up the tan towards Government House. Turn around at Govt House Drive and head back to the Pillars. Once reaching the Pillars turn around and head back, completing four laps. Start steady and increase the pace for each 2km section.
Alternate session: reduce to three stages/6km (skip first or last stage to suit).
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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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Peter Moor 2,000m Handicap (Club Champs event)
Peter Moor 2,000m Handicap (Club Champs event)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
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16
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17
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8-10 x 2 mins (1 min easy jog)
8-10 x 2 mins (1 min easy jog)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, this can be run at the tan, along river or at Goschs Oval.
Regroup during the easy jog recovery to start the next rep together.
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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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12 x 75 secs (45 secs SR)
12 x 75 secs (45 secs SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Use the 'bottom of the tan', starting clockwise from the Pillars. Run two reps out then two reps back and regroup at the Pillars before the next set of four.
Although the reps are quite short, the recovery is as well so this is not a fast tempo session.
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23
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24
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4 x 1500m (on 8.00 mins)
4 x 1500m (on 8.00 mins)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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.
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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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28
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29
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2 x 2 mins, 2 x 5 mins, 2 x 1 min (1 min SR)
2 x 2 mins, 2 x 5 mins, 2 x 1 min (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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.
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30
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