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2
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Three stage progressive run (tan)
Three stage progressive run (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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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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2000m, 1500m, 1000m, 500m
2000m, 1500m, 1000m, 500m
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
Recoveries: on 11.00/ on 8.00/ on 5.15.
This session is flexible:
Marathon runners could finish with 2-3 x 1000m (extend the 500m)
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8
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9
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12 x 75 secs (45 secs SR)
12 x 75 secs (45 secs SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Use the 'bottom of the tan', starting clockwise from the Pillars. Run two reps out then two reps back and regroup at the Pillars before the next set of four.
This session is tougher than it sounds so pace yourself.
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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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AV XC (Bundoora)
AV XC (Bundoora)
11:00 am
Bundoora Park Oval, 5 Snake Gully Dr, Bundoora VIC 3083, Australia
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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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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Stationary recovery- 'on 3.15'.
Option: long distance runners take the recovery as an easy jog.
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15
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tan run
tan run
7:30 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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16
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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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17
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18
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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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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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6 x 1,000m (on 5.15) @ AOP
6 x 1,000m (on 5.15) @ AOP
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
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22
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23
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Winter Romp
Winter Romp
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Non-scoring club championship event.
3 laps of Two Bridges course (6km total).
Guess your time in advance, the closest wins a perpetual trophy for the next 12 months.
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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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Albert Park 10km (Club Champs event)
Albert Park 10km (Club Champs event)
8:30 am
Lakeside Stadium Car Park, Albert Park VIC 3206, Australia
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27
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28
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2 x 2 mins, 2 x 4 mins, 4 x 1 min
2 x 2 mins, 2 x 4 mins, 4 x 1 min
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Recovery: 1 min SR. We may do this at Gosch's depending on the weather.
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29
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tan run
tan run
7:30 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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30
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Descending Set
Descending Set
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
A tough session of 5km distance, finishing with a couple of quicker paced reps. 2024 course: 1500m (on 8.00), 2 x 1000m (on 5.15), 750m (on 4.15), 500m (on 3.15), 250m. *Start at the pillars. Run to the 750m marker and back (1500m), Regroup at the Pillars and run to Government House Dr (1000m), Return to the Pillars (1000m), Run to the 750 marker (750m), then back to the 250m marker (500m) and finally run the last 250m to complete the session!
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31
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