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1
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2
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3 x 750m+ 8 short hills reps+ 1 x 750m.
3 x 750m+ 8 short hills reps+ 1 x 750m.
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at the Pillars. Run 3 x 750m (on 4.15), finishing the third rep at the 750m marker. Walk to the bottom of Anderson St then run 8 x 100m hills (with easy jog down). After last hill rep continue easy jog to the 750m marker and run one final 750m back to the Pillars.
Option: shorten distance of each hill rep if you wish.
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3
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4
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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
reduce the number of reps if it suits your program
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5
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6
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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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7
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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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8
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9
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100 x 100m OR 600s (on 3.45)
100 x 100m OR 600s (on 3.45)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
It's time for our traditional pre-Christmas 100 x 100m session. If you are not game, then run 600m reps at AOP (on 3.45) instead!
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10
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Milers Xmas Brekky
Milers Xmas Brekky
7:00 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet by the river, opposite the Pillars. Easy lap of the tan pre-breakfast.
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11
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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 the recovery makes this is a tough session.
Option (middle-distance): you can make this session much more intense by skipping the middle 2 or 4 reps. So 2 x 4-5 x 75 secs (with a long SR in the middle).
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12
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13
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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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14
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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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15
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16
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2 x [4 mins, 2 mins, 1 min], 1 min SR, along river
2 x [4 mins, 2 mins, 1 min], 1 min SR, along river
12:30 pm
river (near Pillars)
Run along our usual route towards Richmond. 4 mins, 2 mins, 1 min fast, with 1 min SR, then turn and repeat on return.
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17
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18
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3 x 2,000m (3-4 mins SR)
3 x 2,000m (3-4 mins SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at Pillars and head up the tan towards Government House. Turn around at Govt House Drive and head back to the Pillars. Recovery is minimum of 3 mins stat rec. Alternate session: skip or last rep (or reduce it to 1000m).
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19
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20
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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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21
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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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22
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23
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3 x (750m, 500m, 250m)
3 x (750m, 500m, 250m)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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 of the rep decreases. Complete three sets in total. Recovery: start on 4.30, 7.45 and 11.00.
[Alternate session: skip the last set or scale it back e.g. finish with 2 x 500m or 2 x 250m.]
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24
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25
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Public Holiday- no session
Public Holiday- no session
12:00 am
Suggested replacement session to do at home on Boxing Day: 5mins/4 mins/3 mins/2 mins/1 min fast on road or trail. Recovery: 1-2 mins SR after each rep OR 2 mins easy jog.
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26
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27
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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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28
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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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29
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30
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6 x 3 mins (1 min SR)
6 x 3 mins (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at any marker near Swan Street bridge and head towards Anderson Street. The aim of the session is to run as far as you can in 3 minutes. After one minute stationary recovery, run in the reverse direction. Regroup at the same spot before starting the third rep and so on.
Alternate session: just do 4 reps or shorten the last pair (eg 60 or 90 secs).
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31
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