|
|
1
|
2
-
10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Stationary recovery- 'on 3.15'.
Option: long distance runners take the recovery as an easy jog.
•
|
3
|
4
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
5
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
6
|
7
-
2,000m + 4 x 750m
2,000m + 4 x 750m
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Recoveries are 4 mins after the 2km then do the 750s 'on 4.15'. Middle distance option: run 4 x 500m instead of the 750s.For the 2km: Start at the bins and head up the tan towards Government House. Turn around at Govt House Drive and head back to the Pillars. The 750m reps are run out and back along the bottom of tan.
•
|
8
|
9
-
Descending Set
Descending Set
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
A tough session of 5km in total, finishing with a couple of quicker paced reps.
2024 course: 1500m (on 8.00), 2 x 1000m (on 5.15), 750m (on 4.15), 500m (on 3.15), 250m. *Start at the pillars. Run to the 750m marker and back (1500m), Regroup at the Pillars and run to Government House Dr (1000m), Return to the Pillars (1000m), Run to the 750 marker (750m), then back to the 250m marker (500m) and finally run the last 250m to complete the session!
•
|
10
|
11
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
12
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
13
|
14
-
6 x 1,000m (on 5.15)
6 x 1,000m (on 5.15)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
•
|
15
-
tan run
tan run
7:30 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
One or two laps of the tan
•
|
16
-
5 min, 4 min (2 mins SR), 3 min, 2 min 2 x 1 min (1 min SR)
5 min, 4 min (2 mins SR), 3 min, 2 min 2 x 1 min (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
5 mins/4 mins/3 mins/2 mins 2 x 1 min fast. Recovery is 2 mins SR (after first two reps) then 1 mins SR.
Course: Start at Pillars, run the 5 min rep anti-clockwise, then the 4min & 3 min clockwise, the 2 mins anti-clockwise. Run the 1 mins reps out and back.
•
|
17
|
18
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
19
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
20
|
21
-
5,000m Handicap (Club Champs event)
5,000m Handicap (Club Champs event)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
•
|
22
-
tan run
tan run
7:30 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
•
|
23
-
8 x 2 mins fast (1 min easy jog)
8 x 2 mins fast (1 min easy jog)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Suggested route: one rep clockwise, return. one rep anti-clockwise, return. Repeat. Regroup during the easy jog recovery to start the next rep together.
•
|
24
|
25
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
26
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
27
|
28
-
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).
•
|
29
|
30
-
10 x 200m hills
10 x 200m hills
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, jog to Anderson St. Run 10 x 200m hills fast with jog down OR run it as a tempo session. Start just after the double bin at the base of Anderson St, finish as you reach the next double bin (just before gate on the right).
•
|
|
|
|
