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1
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10 x 400m (100m jog) @AOP
10 x 400m (100m jog) @AOP
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
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2
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3
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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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4
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5
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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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6
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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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AV XC: Burnley 15km
AV XC: Burnley 15km
8:00 am
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7
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8
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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
Stationary recovery- 'on 3.15'.
Option: long distance runners take the recovery as an easy jog.
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9
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10
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14 X 90 secs (30 secs SR) along river
14 X 90 secs (30 secs SR) along river
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, then cross the road to run this session along the river. 7 reps out, 7 back.
This session can be done flat out, at threshold pace or just as a 28 min steady run.
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11
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12
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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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AV XC: tan relays
AV XC: tan relays
9:00 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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13
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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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14
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15
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2,000m + 2-4 x 1,000m (@AOP)
2,000m + 2-4 x 1,000m (@AOP)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
2,000m is on 10 mins. The 1,000s are on 5.15.
This is a flexible session- do as many 1000m reps as suits. You can also cut the last couple of 1000m reps to 500m if you want some faster paced work.
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16
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17
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Three stage progressive (tan)
Three stage progressive (tan)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Run 3 x 2km laps, increasing the pace on each lap. The 'lap' is an out-and-back course from the Pillars (bins) to Government House Drive.
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18
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19
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*Milers Parkrun catch up (Parkville)
*Milers Parkrun catch up (Parkville)
8:00 am
Parkville VIC 3052, Australia
5km, see our Facebook page for more details.
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20
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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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21
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22
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Max Howard Tan Handicap (club champs event)
Max Howard Tan Handicap (club champs event)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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23
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24
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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).
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25
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Public Holiday (VIC)
Public Holiday (VIC)
12:00 am
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26
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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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27
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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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28
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29
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2 x 2 mins, 2 x 5 mins, 2 x 2 mins (1 min SR)
2 x 2 mins, 2 x 5 mins, 2 x 2 mins (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at the Pillars, run 2 mins fast towards Anderson St, wait 1 min then another 2 mins effort to return.
Regroup at the Pillars then do 5 mins in the other direction, past Govt House Drive, wait 1 min, another 5 mins effort to return.
Finally, regroup at the Pillars again before repeating the 2 x 2 mins along the bottom of the tan.
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30
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