Training Schedule

	September 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
						1 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
2 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 • •	3 8x600m (AOP) 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) •	4 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. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	5 Descending Set 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 •	6 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 • •	7 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	8 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
9 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 • •	10 Double Pyramid (Tan) Double Pyramid (Tan) 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia (250m / 500m / 750m / 500m / 250m) x 2 Recoveries of 30sec (250m), 60sec (500m) & 90sec (750m) - 3min rec between sets. Starting at the Pillars, the first rep goes to the 250m marker, with the next rep (500m) going from the 250m marker to the 750m marker. The 750m rep goes back to the Pillars, with the next two reps (500m & 250m) taking you back out to the 750m marker. For the second set, simply reverse the direction of each rep and you will end up back at the Pillars at the end. •	11 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. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	12 Bevo Fartlek Bevo Fartlek 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 2x3min (2min float) / 2x2min (2min float) / 2x1min (1min float) / 6min threshold / 2min flat-out Meet at the Pillars, and then walk across the road and start on the bottom trail next to the river. Head out towards Richmond, turning around after 16min. The 3min efforts should be Half-marathon pace, the 2min efforts 10km pace and the 1min efforts 5km pace. Threshold should be slightly quicker than Half-marathon pace and flat-out is...well flat-out! Floats should be approx. 30sec/km slower than the respective effort. •	13 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 • •	14 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	15 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
16 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 • •	17 MMM Championship Event: Max Howard Tan Handicap MMM Championship Event: Max Howard Tan Handicap 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia •	18 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. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	19 6x3min (1min rest) 6x3min (1min rest) 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). •	20 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 • •	21 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	22 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
23 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 • •	24 4x1500m (Tan) 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) •	25 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. Mystery Box Mystery Box 12:15 pm South west corner of Harbour Esplanade and Bourke St (opposite NAB) Mystery run around docklands - course will be revealed by Dozer at the start line. Approximately 10-12km at an easy pace. 2 reverse tans 2 reverse tans 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia Two anti-clockwise tans • • •	26 Mona Fartlek 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) •	27 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 • •	28 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	29 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
30 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 • •

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Training Schedule

September 2019