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1
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2
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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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3
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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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4
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5
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Descending set
Descending set
12:30 pm
tan
1500/1250/1000/750/500/250 (2 mins approx. stat rec)- note new recoveries.
Start at the pillars. Run the 1,500m out towards Anderson Street and up the hill. About 100m from the top, opposite the gates to gardens, will be the 1.5km marker. Stop and rest until 8.00 after the start. The 1,250m ends just before Government House Dr. (2.75km marker). Now rest until 15.00. Start the 1,000m from the uprights over Government House Dr. and run until you have completed a full lap of the tan. Rest until 21.00 then run the 750m out towards Anderson Street (750m marker). Rest until 25.30. Run the 500m back towards pillars (250m marker). Rest until 28.30 before doing the final 250m back to the pillars.
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6
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7
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3 x (750m, 500m, 250m)
3 x (750m, 500m, 250m)
12:30 pm
tan
This is a variation on the Double Pyramid 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 decreases. Complete three sets in total. Recoveries are 90 secs/75 secs and at least 2 mins between sets. [Alternative session: skip the last set or scale it back e.g. finish with 2 x 500m or 2 x 250m.]
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8
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9
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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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10
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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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11
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12
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Mona fartlek
Mona fartlek
12:30 pm
tan
2 x 90 secs on/ 90 secs off; 4 x 1 min. on/1 min off; 4 x 30 secs on/30 secs off; 4 x 15 secs on/ 15 secs off. Recoveries can be 'float' or easy jog depending on how fast you want the efforts to be.
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13
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14
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3 x 2,000m (3 mins rec)
3 x 2,000m (3 mins rec)
12:30 pm
tan
Start at Pillars and head up the tan towards Government House. Turnaround at Govt House Drive and head back to the Pillars. Recovery is 3 mins stat rec.Alternate session: skip first or last rep.
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15
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16
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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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17
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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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18
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19
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2 x 1000 (on 5.15); 7 x 400 (on 2.30)
2 x 1000 (on 5.15); 7 x 400 (on 2.30)
12:30 pm
AOP
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20
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21
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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
tan
Run out and back using the 500m marker. Start the second rep 3.15 after the start and so on.Alternate session: Reduce number of reps to 6 or 8 (skip the last or first few reps)
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22
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23
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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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24
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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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25
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26
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3,000m Handicap (MMM Club Championship event)
3,000m Handicap (MMM Club Championship event)
12:30 pm
Enter on our Facebook page
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27
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28
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Canova Fartlek OR steady run
Canova Fartlek OR steady run
12:30 pm
tan
10 x 2 mins on, 1 min off ('float').Meet at the Pillars, and then walk across the road and start on the bottom trail next to the river. Head out towards Richmond, turning around after 15min. This is simple out and back run can also just be done steady.
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29
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30
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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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31
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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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