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1
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2,000m (on 11.00) + 4 x 750m (on 4.15)
2,000m (on 11.00) + 4 x 750m (on 4.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Use the Two Bridges loop for the 2km for some variety. Then during the recovery walk back to the Pillars for 4 x 750m (out and back as usual).
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2
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3
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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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4
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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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5
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6
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2 x 1,000m, 2 x 750m, 2 x 500m, 2 x 250m
2 x 1,000m, 2 x 750m, 2 x 500m, 2 x 250m
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
This is replicating a track session on the tan.
Use the regular markers and standard recoveries: eg on 5.15/4.15/3.15 and just 45-55 secs between the 2 x 250s.
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7
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8
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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 so is the recovery- so this is a tough session.
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9
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10
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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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11
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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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12
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13
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6 x 3 mins (1 min SR)- along river
6 x 3 mins (1 min SR)- along river
12:30 pm
river
Three reps out then turn.
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14
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15
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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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16
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17
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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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18
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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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19
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20
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3 x Killer loop + 4 x 2 mins (all 1 min SR)
3 x Killer loop + 4 x 2 mins (all 1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
A 'fun' hybrid session today. 3 of our standard Killer Loop course the 4 x 2 mins along bottom of the tan. Take at least 1 min SR between reps.
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21
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22
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Three stage progressive (river)
Three stage progressive (river)
12:30 pm
river
Meet at the Pillars, cross the road and do an out and back three stage progressive along the river, towards Richmond. *Stage One is 8 minutes along the river at a steady/brisk pace. Stage Two is 8 minutes at tempo pace (turning halfway, so after 12 minutes of total running). Stage Three is returning to the start at a fast pace (so much quicker than 8 mins).
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23
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24
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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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25
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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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26
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27
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14 x 1 min fast, 1 min easy jog on grass
14 x 1 min fast, 1 min easy jog on grass
12:30 pm
Gosch's Paddock, Gosch Paddock Olympic Blvd, Melbourne VIC 3004, Australia
Weather permitting (otherwise relocate to tan): Meet at the Pillars at 12.30 or Gosch's at 12.40.
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28
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29
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10 x 200m hills
10 x 200m hills
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, jog to Anderson St. Run 10 x 200m hills fast with jog down OR run it as a tempo session. Start just after the double bin at the base of Anderson St, finish as you reach the next double bin (just before gate on the right).
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30
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31
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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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