Training Schedule | Melbourne Midday Milers

Training Schedule

	January 2021
Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	2 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	3 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
4 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 • •	5 Fastwork - Nine8s Fastwork - Nine8s 12:30 pm Olympic Park, AAMI Park, Olympic Blvd, Melbourne VIC 3000, Australia 2-3 x (3x800 w/75"SR), 3" b/w sets. Guidelines - 3 sets for those training for a marathon+, half-marathon or 10k race coming up, all others can do 2 sets. •	6 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 • •	7 Endure - 30' River Progressive Endure - 30' River Progressive 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 30' at 10'MP (mod), 10'HMP (mod-hard), 10'10kP (hard) •	8 Docklands explorer Docklands explorer 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Easy meander around docklands - roughly this course (10-12km) https://www.strava.com/activities/219277453/laps 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • •	9 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	10 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
11 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 • •	12 Fastwork - 363 Reps Fastwork - 363 Reps 12:30 pm Home 5x300 w/75"SR 5x600 w/90"SR 5x300 w/75"SR •	13 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 • •	14 Hudson Fartlek Hudson Fartlek 12:30 pm Local Standard: Hudson Fartlek (pyramid) - 1', 2', 3', 2', 1' - OFFs Equivalent Game-Changer: Hudson Fartlek (pyramid) - 1', 2', 3', 2', 1' - OFFs Equivalent, 4 min recovery, 2k @ 10kP •	15 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	16 parkrun parkrun 8:00 am Multiple locations 5km •	17 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
18 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 • •	19 12 x 400 w/90" SR 12 x 400 w/90" SR 12:00 am 12 x 400 w/90" SR •	20 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 • •	21 8 x 2' ON, 1' Jog 8 x 2' ON, 1' Jog 12:00 am 8 x 2' ON, 1' Jog •	22 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	23 parkrun parkrun 8:00 am Multiple locations 5km •	24 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
25 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 • •	26 7 x 800 w/90" SR 7 x 800 w/90" SR 12:00 am 7 x 800 w/90" SR •	27 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 • •	28 25' Tempo @ MP 25' Tempo @ MP 12:00 am 25' Tempo @ MP •	29 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans •	30 parkrun parkrun 8:00 am Multiple locations 5km •	31 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •

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