Training Schedule

	July 2017
Mon	Tue	Wed	Thu	Fri	Sat	Sun
					1 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	2 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont Gold Coast marathon Gold Coast marathon 7:00 am Gold Coast • •
3 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 • •	4 Session 1: Airlie St Reps (Hard) Session 1: Airlie St Reps (Hard) 12:30 pm Airlie Street, Airlie St, South Yarra VIC 3141, Australia 10xAirlie St on 3:00 (A Group) 8xAirlie St on 3:30 (B Group) Session 2: 8x600m (AOP) Session 2: 8x600m (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 8x600m on 3:15 (A Group) 8x600m on 3:30 (A Group) 8x600m on 3:45 (A Group) • •	5 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 • •	6 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. 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. • •	7 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 • •	8 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) AV - Road Relays AV - Road Relays 12:00 pm Sandown Racecourse And Entertainment Centre, Springvale VIC 3171, Australia • •	9 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
10 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 • •	11 Double Pyramid (Goschs) 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 Tan Timetrial (rescheduled Autumn timetrial) Tan Timetrial (rescheduled Autumn timetrial) 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia • •	12 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 • •	13 Session 1: Mona Fartlek Session 1: 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) Session 2: Descending Set Session 2: 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 • •	14 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 • •	15 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	16 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont AV - 10km Albert Park road race AV - 10km Albert Park road race 9:00 am Albert Park Lake, Albert Park VIC 3206, Australia • •
17 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 • •	18 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: 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 • •	19 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 • •	20 Session 1: Smurf Killer Loops Session 1: 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 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) • •	21 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 • •	22 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	23 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
24 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 • •	25 Session 1: 2x4min / 2x3min / 2x2min (Goschs) Session 1: 2x4min / 2x3min / 2x2min (Goschs) 12:30 pm Goschs Paddock, 112-158 Olympic Blvd, Melbourne VIC 3004, Australia 2x4min / 2x3min / 2x2min (Take half the time of the rep as recovery) Session 2: Airlie St Reps (Tempo) Session 2: Airlie St Reps (Tempo) 12:30 pm Airlie Street, Airlie St, South Yarra VIC 3141, Australia Run as a continuous session, with no regrouping after each rep. A Group: 10 Reps B Group: 8 Reps • •	26 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 • •	27 Session 2: 8x600m (AOP) Session 2: 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 1: Mona Fartlek Session 1: 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) • •	28 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 • •	29 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	30 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont AV - 15km Road Race AV - 15km Road Race 1:00 pm Lake Wendouree VIC 3350, Australia • •
31 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 • •

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Training Schedule

July 2017