BOTH GROUPS

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• Saturday 12 October, 7.00am early start
  Meeting Point: Centennial Park, corner of Rose St and Lyttelton St

• Course Maps: Course 1 / Course 2
   

Session Description:
You have a "timed" (rather than distance), there are 2 courses for you to follow. Please know the turnaround times and the pace objectives for each set. There is no recovery between each set. 

💧 Water Station: 
There will be a water station at the start point at Centennial Park. Water and cups will be provided. Please carry your nutrition with you.

130min Run:                              
30mins Easy (15min turn) Course 1

10mins at 5km Pace* (5min turn) Course 2

70mins at Race Pace (35min turn) Course 1

20mins Easy (focus on good technique) (10min turn) Course 2
 

• Beginner programme: Do this set at SFTRP (slightly faster than race pace)

• Intermediate programme: Do this set at 10km pace
   

Course 1 Description: 

1. Run up Rose St towards Hoonhay Road, cross over where we indicate with our cones and continue up Hoonhay Road. Turn left.  

2. Run up to Cashmere Road and passed the Cashmere shops.

3. Continue along the riverside pathway to the Zebra crossing - just passed Zeroes cafe. 

4. Cross over at the zebra crossing safely and turn right. Run up Hackthorne Road to our turnaround cone (just before MacMillan Ave).

5. Run back down and turn right. Cross back over the zebra crossing safely and run up to Barrington St. Turn left.

6. Run up Barrington St to Rose St, turn left.

7. At Cashmere View St, turn left and run to the end. Turn left onto Ashgrove Tce.

8. Turn around at at your turnaround time and reverse the course (including the Hackthorne Rd section!)

9. Once back at the start, head straight into your next set on Course 2…
    

Course 2 Description: 

1. Run up Lyttelton St to Sparks Road, turn left.

2. Turn left into the pathway that follows the perimeter of Centennial Park, coming out onto Rose St. 

3. Cross over Rose St carefully at our cones, turn right and run up to Hoonhay Road. Turn left.

4. Turnaround at your turnaround time and once back at the start, head straight into your next set on Course 1…