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1
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2
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2,000m + 2-4 x 1,000m (AOP)
2,000m + 2-4 x 1,000m (AOP)
12:30 am
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
Recoveries are 3-4 mins and 90secs-2 mins.
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3
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4
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10 x 500m (on 3.15)
10 x 500m (on 3.15)
12:30 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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5
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6
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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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7
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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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8
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one or two reverse tan laps
one or two reverse tan laps
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
One or two steady laps of the tan (anti-clockwise)
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9
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10 x 200m hills
10 x 200m hills
12:30 am
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, jog to Anderson St. Run 10 x 200m hills with jog down.
Suggested 200m section (measured): 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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10
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11
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6 x 3 mins (1 min SR)
6 x 3 mins (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start at any marker near Swan Street bridge and head towards Anderson Street. After one minute stationary recovery, run in the reverse direction. Regroup at the same spot before starting the third rep and so on.
Alternate session: just do 4 reps or shorten the last pair (e.g. 60 or 90 secs effort).
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12
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13
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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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14
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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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15
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one or two reverse tan laps
one or two reverse tan laps
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
One or two steady laps of the tan (anti-clockwise)
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16
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'Killer Loops' (Club Champs event)
'Killer Loops' (Club Champs event)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Challenging but fun handicap event of around 5,000m, based on a small, undulating loop.
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17
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18
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Threshold session (river): 6 x 4 mins (1 min SR)
Threshold session (river): 6 x 4 mins (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
6 x 4 mins at 'threshold' pace (1 min stat rec).Meet at the Pillars, and 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 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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19
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20
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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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21
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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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22
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one or two reverse tan laps
one or two reverse tan laps
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
One or two steady laps of the tan (anti-clockwise)
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23
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8 x 600m (on 3.30)
8 x 600m (on 3.30)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
This session starts at the 400m start (near the goal posts closest to the river) and finishes 7m before the next 100m line (measure before you start the session). After each rep, walk back to the start.
Alternate session: reduce or increase number of reps, e.g. 6 x 600m.
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24
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25
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4 x 1500m (on
4 x 1500m (on
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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26
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27
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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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28
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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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29
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one or two reverse tan laps
one or two reverse tan laps
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
One or two steady laps of the tan (anti-clockwise)
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30
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2 x 2 mins, 2 x 5 mins, 4 x 1 min (1 min SR)
2 x 2 mins, 2 x 5 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 2 mins clockwise, wait for 60 secs, return. Re-group at the Pillars. 2) Run for 5 mins anti-clockwise, wait for 60 secs then return. 3) Run for 1 min clockwise, wait for 1 min, return. Repeat.
Recoveries are all 1 min stat rec.
Options: (a) skip a set or two to reduce total volume. (b) increase the 1 min reps to 75 secs (and take only 45 secs rec) to reduce intensity.
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31
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