Training Schedule | Melbourne Midday Milers

Training Schedule

	January 2022
Mon	Tue	Wed	Thu	Fri	Sat	Sun
					1 parkrun parkrun 8:00 am Multiple locations 5km •	2 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
3 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 • •	4 Defroster: 3 x (3 x 500), 90" SR b/w reps & 2' b/w sets Defroster: 3 x (3 x 500), 90" SR b/w reps & 2' b/w sets 12:00 am Defroster: 3 x (3 x 500), 90" SR b/w reps & 2' b/w sets. In each set the first 400 is at MP, second 500 at HMP, third 500 at 10kP •	5 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 • •	6 Defroster 2: 6 x (2' 10kP/1' MP+10") Defroster 2: 6 x (2' 10kP/1' MP+10") 12:00 am Defroster 2: 6 x (2' 10kP/1' MP+10") •	7 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	8 parkrun parkrun 8:00 am Multiple locations 5km •	9 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
10 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 • •	11 Baseliner #1.1: 12 x 400 w/90" SR Baseliner #1.1: 12 x 400 w/90" SR 12:00 am Baseliner #1: 12 x 400 w/90" SR •	12 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 • •	13 Baseliner #1.2: Mona Fartlek Baseliner #1.2: Mona Fartlek 12:00 am Baseliner #1.2: 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) •	14 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	15 parkrun parkrun 8:00 am Multiple locations 5km •	16 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
17 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 • •	18 Baseliner #2.1: 6 x 1k w/90" SR Baseliner #2.1: 6 x 1k w/90" SR 12:00 am Baseliner #2.1: 6 x 1k w/90" SR •	19 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 • •	20 Baseliner #2.2: 20' Progressive Baseliner #2.2: 20' Progressive 12:00 am Baseliner #2.2: 20' Progressive Continuous - 4 x 5' @ MP+10"/MP/HMP/10kP •	21 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	22 parkrun parkrun 8:00 am Multiple locations 5km •	23 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
24 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 • •	25 Baseliner #3: 7 x 800 w/90" SR Baseliner #3: 7 x 800 w/90" SR 12:00 am Baseliner #3: 7 x 800 w/90" SR •	26 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 • •	27 Baseliner # 3.3: Deeks Quarters Baseliner # 3.3: Deeks Quarters 12:00 am Baseliner # 3.3: Deeks Quarters 8 x (400 @ 5kp-10kP, 200 @ Tempo) •	28 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	29 parkrun parkrun 8:00 am Multiple locations 5km •	30 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
31 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 • •

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