Training Schedule | Melbourne Midday Milers

Training Schedule

	July 2021
Mon	Tue	Wed	Thu	Fri	Sat	Sun
			1 Thresh: 8x2’ON/1’FLOAT Thresh: 8x2’ON/1’FLOAT 12:00 am Thresh: 8x2’ON/1’FLOAT •	2 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	3 parkrun parkrun 8:00 am Multiple locations 5km •	4 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
5 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 • •	6 Speed 1/3: 4 x (750@10kP, 250m jog, 500@5kP, 90" SR) Speed 1/3: 4 x (750@10kP, 250m jog, 500@5kP, 90" SR) 12:00 am •	7 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 • •	8 River Tales: 7'@HMP/5'@10kP/7'@HMP, 2' slow jogs b/w each River Tales: 7'@HMP/5'@10kP/7'@HMP, 2' slow jogs b/w each 12:00 am River Tales: 8'@HMP/6'@10kP/8'@HMP, 2' jogs b/w each •	9 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	10 parkrun parkrun 8:00 am Multiple locations 5km •	11 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
12 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 • •	13 Speed 2/3: 4 x (1k @ 10kP, 75" SR, 400 @ 5kP, 90" SR) Speed 2/3: 4 x (1k @ 10kP, 75" SR, 400 @ 5kP, 90" SR) 12:00 am Speed: 4 x (1k @ 10kP, 75" SR, 400 @ 5kP, 90" SR) •	14 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 • •	15 Mona Fartlek Mona Fartlek 12:00 am Mona Fartlek •	16 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	17 parkrun parkrun 8:00 am Multiple locations 5km •	18 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
19 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 • •	20 Speed 3/3: 3 x (Mile @ 10kP, 75" SR, 500 @ 5kP, 90" SR) Speed 3/3: 3 x (Mile @ 10kP, 75" SR, 500 @ 5kP, 90" SR) 12:00 am •	21 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 • •	22 Loops: AOP Alts - 10 x 500m @ 10kP/MP+10" Loops: AOP Alts - 10 x 500m @ 10kP/MP+10" 12:00 am Loops: AOP Alts - 10 x 500m @ 10kP/MP+10" •	23 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	24 parkrun parkrun 8:00 am Multiple locations 5km •	25 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
26 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 • •	27 Fast Times @ Ridgemont High Fast Times @ Ridgemont High 12:00 am Local 1k @ 10kp, 2' SR 2 x (5x400 @ 5kP) w/60" SR b/w reps and 2'SR b/w sets 1k @ 10kP (6k quality total) •	28 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 • •	29 Desc Fartlek: 5/4/3/2/1 Desc Fartlek: 5/4/3/2/1 12:00 am Descending Fartlek: 5'/4'/3'/2'/1' - wit 1' jogs between each Kick off with MP, finish with <5kP •	30 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	31 parkrun parkrun 8:00 am Multiple locations 5km •

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