|
|
|
|
1
|
2
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
3
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
4
|
5
-
MELBOURNE CUP DAY
MELBOURNE CUP DAY
12:00 am
•
|
6
|
7
-
2 x 2 mins, 2 x 5 mins, 2 x 2 mins (1 min SR)
2 x 2 mins, 2 x 5 mins, 2 x 2 mins (1 min SR)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Start each pair of reps at the Pillars. 1) Run for 2 mins clockwise (along the bottom of the tan), wait for 60 secs, return. 2) Run for 5 mins anti-clockwise, wait for 60 secs then return. 3) Run for 2 mins clockwise, wait for 1 min, return.
Recoveries are all 1 min stat rec.
Pace is around 3km race pace for the 2 min efforts and around 10km pace for the 5 min efforts.
•
|
8
|
9
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
10
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
11
|
12
-
3 x 1,000m + 5 x 300m (2 min SR)
3 x 1,000m + 5 x 300m (2 min SR)
12:30 pm
Olympic Park Oval, Olympic Blvd, Melbourne VIC 3000, Australia
Hybrid track session: run the 1000s at 3-5km race pace and the 300s at 800-1500 race pace.
Add or subtract reps as you wish.
•
|
13
|
14
-
4 x 1500m (on 8:00)
4 x 1500m (on 8:00)
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. Then return to the 3.5km marker for the second rep. Repeat.
•
|
15
|
16
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
17
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
18
|
19
-
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 1 min SR, run in the reverse direction. Regroup for the third rep and so on.Alternate session: just do 4 reps or shorten the last pair (e.g. 60 or 90 secs effort).
•
|
20
|
21
-
10 x 500m (on 3:15)
10 x 500m (on 3:15)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
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)
•
|
22
|
23
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
24
-
Long run
Long run
7:00 am
MSAC or Eaglemont TC
Long run +/- 20km - Albert Park or Eaglemont
•
|
|
25
|
26
-
Tan Time Trial (Spring)
Tan Time Trial (Spring)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
It's back! A chance to benchmark a single lap of the tan.
Just be ready to start at 12.30 and record your own time.
•
|
27
|
28
-
Three stage progressive (Two Bridges loop)
Three stage progressive (Two Bridges loop)
12:30 pm
Pillars of Wisdom, Tan Track, Melbourne VIC 3004, Australia
Meet at the Pillars, walk across the road and run three laps of the Two Bridges course (2km approx). Start steady and increase the pace on each lap.
•
|
29
|
30
-
Parkrun (various venues)
Parkrun (various venues)
8:00 am
Multiple locations
5km, see our Facebook page for more details.
•
|
|
