Training Schedule

The training group meets almost every Tuesday and Thursday (locations specified in calendar below) although that is likely to be a bit less predictable in the Christmas/New Year period. Our Facebook group is a useful place to check to see if others plan on attending. The remaining days in the calendar are provided to help members structure their training.

	January 2023
Mon	Tue	Wed	Thu	Fri	Sat	Sun
						1 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
2 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 • •	3 10 x 500m (on 3 mins) 10 x 500m (on 3 mins) 12:30 pm tan Alternate session: reduce number of reps to 6x or 8x (just skip last or first few reps) •	4 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 • •	5 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. •	6 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	7 parkrun parkrun 8:00 am Multiple locations 5km •	8 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
9 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 • •	10 8 x 750m (on 4:15) 8 x 750m (on 4:15) 12:30 pm tan Alternate session:6 x 750m or 4 x 750m (skip first two or four reps). •	11 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 • •	12 Double Pyramid Double Pyramid 12:30 pm tan 250m / 500m / 750m / 750m / 500m / 250m (30secs rest/250m, eg 90 secs after 750m) •	13 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	14 parkrun parkrun 8:00 am Multiple locations 5km •	15 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont Two Bays Two Bays 7:15 am Two Bays Trail Run - Home • •
16 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 • •	17 Descending set Descending set 12:30 pm tan 1500/1250/1000/750/500/250. Alternate session: Skip last three reps and stop after one complete lap of tan. •	18 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 • •	19 Lactic Pyramid Lactic Pyramid 12:30 pm tan Alternate session: skip the final rep (750m). •	20 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	21 parkrun parkrun 8:00 am Multiple locations 5km •	22 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
23 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 • •	24 6 x 3 mins (1 min stat rec) 6 x 3 mins (1 min stat rec) 12:30 pm tan Alternate session:4 x 3 mins (just skip the first two reps) VIC Milers (800/1500) VIC Milers (800/1500) 6:00 pm Box Hill VMC Meets. Entries and results (vicmilers.com) • •	25 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 • •	26 AUSTRALIA DAY AUSTRALIA DAY 12:00 am •	27 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	28 parkrun parkrun 8:00 am Multiple locations 5km •	29 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
30 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 • •	31 10 x 500m (on 3:00) 10 x 500m (on 3:00) 12:30 pm tan Alternate session: reduce number of reps to 6 or 8 (just skip the last or first few reps) •

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Training Schedule

January 2023