Training Schedule

	June 2017
Mon	Tue	Wed	Thu	Fri	Sat	Sun
			1 Telford Fartlek 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. •	2 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 • •	3 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	4 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
5 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 • •	6 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: 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) • •	7 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 • •	8 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: 8x750m (Tan) Session 2: 8x750m (Tan) 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 8x750m on 3:45 (A Group) 6x750m on 4:15 (B Group) Saucony Shoe Trial Saucony Shoe Trial 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia • • •	9 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 • •	10 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	11 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
12 Queen's Birthday Queen's Birthday 12:00 am •	13 10x500m (Tan) 10x500m (Tan) 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 10x500m on 3:00 (A Group) 8x500m on 3:15 (B Group) Race 6: 2 bridges relay Race 6: 2 bridges relay 12:30 pm Banks of Yarra opposite Pillars Four per team. Captains pick. All participants seeded. Each team member runs one lap of 2 bridges. • •	14 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 • •	15 Session 1: Ganly Session 1: 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. 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 • •	16 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 • •	17 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) AV - 10km Cross Country AV - 10km Cross Country 1:00 pm Bundoora Park, Bundoora VIC 3083, Australia • •	18 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
19 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 • •	20 Session 1: Descending Set Session 1: 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 Session 2: 10x400m (AOP) Session 2: 10x400m (AOP) 12:30 pm AOP, 2-100 Olympic Boulevard, Melbourne 10x400m on 2:30 (A Group) 8x400m on 2:45 (B Group) • •	21 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 • •	22 Session 1: 8km Progressive Session 1: 8km Progressive 12:30 pm Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia 8km the progressively gets quicker every 2km. Start at the Pillars and head towards Govt House Drive (GHD). Turnaround at GHD and head back to the Pillars. Repeat 4 times for a total of 8km. Session 2: 2x4min / 2x3min / 2x2min (Goschs) Session 2: 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) • •	23 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 • •	24 Long run Long run 7:00 am Eaglemont Tennis Club, The Boulevard, East Ivanhoe VIC 3079, Australia Long Run (20 - 28kms) •	25 Long run Long run 7:00 am MSAC or Eaglemont TC Long run +/- 20km - Albert Park or Eaglemont •
26 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 • •	27 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: Smurf Killer Loops Session 2: 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) • •	28 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 • •	29 Session 1: 4x1500m Session 1: 4x1500m 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 8:00 (B Group) Session 2: Double Pyramid (Goschs) Session 2: 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 • •	30 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 • •

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Training Schedule

June 2017