Training Schedule

	August 2017
Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 Session 1: 3/2/1 Descending (AOP) Session 1: 3/2/1 Descending (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne A Group: 1x3km (3min rec) / 2x2km (2min rec) / 3x1km (90sec rec) B Group: 1x3km (3min rec) / 1x2km (2min rec) / 2x1km (90sec rec) Session 2: 8km Progressive Session 2: 8km Progressive 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 8km the progressively gets quicker every 2km. Start at the Pillars and head towards Govt House Drive (GHD). Turnaround at GHD and head back to the Pillars. Repeat 4 times for a total of 8km. • •	2 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 • •	3 Session 1: Descending Set Session 1: Descending Set 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 1500, 1250, 1000, 750, 500, 250 starting on 0, 7.30, 14, 19.30, 23:30, 26:30 mins B group: 0, 8, 15, 21, 25.30, 29 mins Session 2: Double Pyramid (Goschs) Session 2: Double Pyramid (Goschs) 12:30 pm Goschs Paddock, 112-158 Olympic Blvd, Melbourne VIC 3004, Australia (220m / 440m / 660m / 440m / 220m) x 2 1min rest between reps / 4min rest between sets • •	4 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 • •	5 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	6 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
7 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 • •	8 Session 1: 6x1km (AOP) Session 1: 6x1km (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 6x1km on 4:45 (A Group) 6x1km on 5:00 (B Group) 6x1km on 5:30 (C Group) Session 2: Ganly Session 2: Ganly 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 500m - Starting from Pillars and heading towards Govt House Drive, stop at parking ticket box shortly before the traffic lights. Slow jog up to 3km marker 800m - From 3km marker back towards Pillars, stopping where at the bins shortly before the Pillars. 1000m - From Pillars to Govt House Drive. Then do it all again in reserve 2 mins recovery between each rep. • •	9 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 • •	10 Session 2: Pyralek (Goschs) Session 2: Pyralek (Goschs) 12:30 pm Goschs Paddock, 112-158 Olympic Blvd, Melbourne VIC 3004, Australia 1,2,3,4,3,2,1 minute efforts with half recovery (jog) - 24mins session duration Session 1: Telford Fartlek Session 1: Telford Fartlek 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Jog down to 500m marker. Run back towards Pillars. Session is 30 minutes and is comprised of 1x4min, 2x3min, 3x2min, 4x1min efforts with 1min jog recoveries between each effort. The course follows the tan until the roundabout at Government House Drive, then heads down the hill to St Kilda Rd and continues up Domain Rd before turning left into Birdwood Ave. Runners then follow Birdwood Ave until the session reaches 15mins, before turning around and heading back the way they came. Session should finish around the Pillars. • •	11 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 • •	12 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) AV - Ekiden relays AV - Ekiden relays 12:00 pm Anglesea VIC 3230, Australia • •	13 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont City to Surf City to Surf 7:00 am Sydney • •
14 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 • •	15 Session 1: 8x600m (AOP) Session 1: 8x600m (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 8x600m on 3:15 (A Group) 8x600m on 3:30 (B Group) 6x600m on 3:45 (C Group) Session 2: 4x1500m (Tan) Session 2: 4x1500m (Tan) 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Start at the 3.5km marker of the tan. Run anti clockwise to the 2km marker around the back of the tan. 4x1500m on 7:00 (A Group) 4x1500m on 7:30 (B Group) 4x1500m on 8:00 (C Group) • •	16 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 • •	17 Session 2: Smurf Killer Loops Session 2: Smurf Killer Loops 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 8 x Killer Loops on 3:45 (A Group) 6 x Killer Loops on 4:00 (B Group) Session 1: 6x3min Session 1: 6x3min 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Start at blue 1km line just 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. Turn around. Stop and stay where you are. After one minute head off and try to catch whoever is in front of you (or stay in front). • •	18 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 • •	19 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	20 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
21 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 • •	22 Killer Loop handicap Killer Loop handicap 12:30 pm Pillars Session 1: 3/2/1 Descending (AOP) Session 1: 3/2/1 Descending (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne A Group: 1x3km (3min rec) / 2x2km (2min rec) / 3x1km (90sec rec) B Group: 1x3km (3min rec) / 1x2km (2min rec) / 2x1km (90sec rec) • •	23 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 • •	24 Session 1: Descending Set Session 1: Descending Set 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 1500, 1250, 1000, 750, 500, 250 starting on 0, 7.30, 14, 19.30, 23:30, 26:30 mins B group: 0, 8, 15, 21, 25.30, 29 mins Session 2: Mona Fartlek Session 2: Mona Fartlek 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 2x90sec on/off, 4x60sec on/off, 4x30sec on/off, 4x15sec on/off Turn around after 10mins - aim to get back to start (750m marker) • •	25 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 • •	26 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	27 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
28 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 • •	29 Winter Tan Timetrial Winter Tan Timetrial 12:30 pm Pillars •	30 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 Winter Romp Winter Romp 12:30 pm Pillars • • •	31 Session 1: 6x1km (AOP) Session 1: 6x1km (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 6x1km on 4:45 (A Group) 6x1km on 5:00 (B Group) 6x1km on 5:30 (C Group) Session 2: 8km Progressive Session 2: 8km Progressive 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 8km the progressively gets quicker every 2km. Start at the Pillars and head towards Govt House Drive (GHD). Turnaround at GHD and head back to the Pillars. Repeat 4 times for a total of 8km. • •

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Training Schedule

August 2017