Training Schedule | Melbourne Midday Milers

Training Schedule

	September 2020
Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 Old School Workout 3 - 1k Reps & 400m Reps Old School Workout 3 - 1k Reps & 400m Reps 12:00 am Note: Athletes should assess their time requirement for the workout component, and perform a portion of w/u and/or c/d in-house if necessary, to keep to the Melb metro 60 minute rule. Old School Workout 3 - 1k Reps & 400m Reps3 15' W/U + Activations & Strides 4 x 1k w/90"SR + 5 x 400 w/75'SR 15' C/D •	2 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	3 Fartlek Frenzy Workout 3 - Deeks Quarters Fartlek Frenzy Workout 3 - Deeks Quarters 12:00 am Fartlek Frenzy Workout 3 - Deeks Quarters 15' W/U + Activations & Strides Deeks Quarters 8 x 400 (10kP) w/200 floats (MP or slower) OPT EXTRAS: 2 minute recovery post fartlek, then 10 mins @ MP 15' C/D •	4 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	5 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	6 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
7 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Fawkner Park Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Fawkner Park • •	8 Old School Workout 4 - 600m Reps Old School Workout 4 - 600m Reps 12:00 am Note: Athletes should assess their time requirement for the workout component, and perform a portion of w/u and/or c/d in-house if necessary, to keep to the Melb metro 60 minute rule. Old School Workout 4 - 600m Reps 15' W/U + Activations & Strides 10 x 600 w/75" SR 15' C/D •	9 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	10 Fartlek Frenzy Workout 4 - Telford Fartlek Frenzy Workout 4 - Telford 12:00 am Fartlek Frenzy Workout 4 - Telford 15' W/U + Activations & Strides Telford Fartlek 30' Descending: 1 x 4', 2x3', 3x2', 4x1', Offs are all 1'. Descend from MP to HMP to 10kP to 5kP 15' C/D •	11 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	12 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	13 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
14 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Reverse Fawkner Park Reverse Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Reverse Fawkner Park • •	15 Old School Workout 5 - 1k Reps Old School Workout 5 - 1k Reps 12:00 am Note: Athletes should assess their time requirement for the workout component, and perform a portion of w/u and/or c/d in-house if necessary, to keep to the Melb metro 60 minute rule. Old School Workout 5 - 1k Reps 15' W/U + Activations & Strides 6 x 1k w/90"SR 15' C/D •	16 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	17 Fartlek Frenzy Workout 5 - The Mona Fartlek Frenzy Workout 5 - The Mona 12:00 am Fartlek Frenzy Workout 5 - The Mona 15' W/U + Activations & Strides Mona Fartlek 20' Descending: 2 x 90', 4 x 60', 4 x 30', 4 x 15' (Ons @ 5k-10kP, recoveries are floats of the same duration as prior effort) 15' C/D •	18 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	19 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	20 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
21 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Fawkner Park Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Fawkner Park • •	22 Old School Workout 6 - Mile Reps Old School Workout 6 - Mile Reps 12:00 am Note: Athletes should assess their time requirement for the workout component, and perform a portion of w/u and/or c/d in-house if necessary, to keep to the Melb metro 60 minute rule. Old School Workout 5 - 2k Reps 15' W/U + Activations & Strides 4 x Mile @10kP w/90"SR 15' C/D •	23 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	24 Fartlek Frenzy Workout 6 - '3Peat' Fartlek Frenzy Workout 6 - '3Peat' 12:30 pm Local Fartlek Frenzy Workout 6 - '3Peat' 3Peat Fartlek - ONs - 3 x (3', 2', 1'), Offs are 1' b/w reps and 2' b/w sets Set 1 - 10kP Set 2 - 5kP-10kP Set 3 - 5kP •	25 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	26 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	27 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
28 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans Reverse Fawkner Park Reverse Fawkner Park 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Reverse Fawkner Park • •	29 MMM Covid Cup Mara Relay Race Prep MMM Covid Cup Mara Relay Race Prep 12:30 pm Local MMM Covid Cup Mara Relay Race Prep 3k Threshold @ HMP, 3' SR, 4x90" @ 5kP w/90" SR •	30 White Kenyan Kanter White Kenyan Kanter 7:15 am Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Early Wednesday reverse laps of the Tan. Meet at the pillars at 7.15am. If you are late run clockwise until you run into someone coming the other way. Can be gentle or faster depending upon who turns up. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •

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