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.

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.]

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.

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).

Enter on Rev Sport.

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.