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1
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2
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10 x 2 mins (1 min jog rec) on grass
10 x 2 mins (1 min jog rec) on grass
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars and jog to Goschs Paddock.
10 x 2 mins fast with 1 min jog recovery.
Try to regroup after each effort.
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3
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4
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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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5
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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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6
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7
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3 x 1,000m + 5 x 300m (AOP)
3 x 1,000m + 5 x 300m (AOP)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
Hybrid track session: run the 1000s at 3-5km race pace. The 300s will be 1500m race pace or slightly quicker (allowing for the fatigue from the 1000s).Add or subtract reps as you wish.
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8
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9
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8 x 750m (on 4.15)
8 x 750m (on 4.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Run on the tan, start at the Pillars, run to 750m marker, then return. Repeat 4 times.
Reduce the number of reps if it suits your own program.
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10
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11
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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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12
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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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13
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14
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Four stage progressive (8km, tan)
Four stage progressive (8km, tan)
12:30 pm
Start at Pillars and head up the tan towards Government House. Turn around at Govt House Drive and head back to the Pillars. Once reaching the Pillars turn around and head back, completing four laps. Start steady and increase the pace for each 2km section.Alternate session: reduce to three stages/6km (skip first or last stage to suit).
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15
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16
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4 x 1 min, 2 x 4 mins, 4 x 1 min (1 min SR)
4 x 1 min, 2 x 4 mins, 4 x 1 min (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start each set (i.e. odd rep) at the Pillars.
1) Run for 1 min clockwise towards Anderson St, wait for 60 secs, return. Regroup at the Pillars. Repeat 2) Run for 4 mins anti-clockwise, wait for 60 secs then return and regroup 3) Repeat the first set of 1 minute reps.
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17
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18
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*MMM Parkrun Morning- Parkville
*MMM Parkrun Morning- Parkville
8:00 am
Parkville VIC 3052, Australia
Our first group Parkrun of 2025. Go for a time or just have an easy run around. Allow time for coffee afterwards.
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19
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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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20
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21
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Mona Fartlek session
Mona Fartlek session
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
2 x 90 secs on/ 90 secs off; 4 x 1 min. on/1 min off; 4 x 30 secs on/30 secs off; 4 x 15 secs on/ 15 secs off. Recoveries can be 'float' or easy jog depending on how fast you want the efforts to be.
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22
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23
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6 x 4 mins threshold pace (river)
6 x 4 mins threshold pace (river)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
6 x 4 mins 'threshold pace' (1 min stat rec).
Meet at the Pillars then walk across the road and start on the bottom trail next to the river. Run towards Richmond, turning around halfway (on 15 mins).
This is designed to be run roughly at your lactate threshold pace but you can go as hard as you want! It can also be run as a 30 min steady/easy continuous run.
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24
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25
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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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26
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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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27
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28
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2000m/1500m/1000m/500m @AOP
2000m/1500m/1000m/500m @AOP
12:30 pm
Tough session of long reps at AOP, running complete laps of the track. Try to pick up the pace for the final 500m.
Suggested recoveries are 4, 3, 2 mins SR.
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29
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30
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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
One of our stock sessions. Run out and back using the 500m marker. Start the second rep 3.15 after the start and so on.
Alternate session: Reduce number of reps to 6 or 8 (skip the last or first few reps).
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31
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