Below are the details of each session this week. These sessions are coach-lead.
Please book into the sessions you want to attend via the Extra Mile Runners Punchpass booking portal.
This page is updated every Saturday for the following week's sessions.
Monday 24 February: (See below sessions for Monday start times)
Thursday 27 February: 5.40pm
2 session options:
Strength Repeat Session:
Monday session: 6.10am
Thursday session 5.40pm
5min light jog warm up
Set 1: Strength Circuit
Straight Arm Hovers (45secs)
Burpees (45secs)
Straight Arm Hovers (45secs)
Burpees (45secs)
​
Set 2: Run Set:
4mins out and back (2 min turnaround)
Recovery: 1 min
​
Set 3: Strength Circuit
Marching Plank (45secs)
Plyo Lunges (45secs)
Marching Plank (45secs)
Plyo Lunges (45secs)
Then...
Repeat Set 2 (Run Set))
Repeat Set 1 (Circuit)
Repeat Set 2 (Run Set)
Repeat Set 3 (Circuit)
Repeat Set 2 (Run Set)
Repeat Set 2 (Run Set) shorter recovery - 30secs
Repeat Set 2 (Run Set) shorter recovery - 30secs
Pace Session:
Monday morning: 6.00am* earlier start time
Thursday session 5.40pm
This is a 70min pace session:
15 mins easy running
15 mins at 10km pace
5 mins at 5km pace
35 mins at race pace
5
Tuesday 25 Feb: 5.40pm
Wednesday 26 Feb: 6.10am
Track Session:
We start the session with a coach-lead Strength warm up, then the track session will start. Choose your session option and listen out for the coach calling out your session:
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Beginner: 6 x 2 min efforts @ 75% / 4min recovery between each
Advanced: 8 x 2min efforts @ 85% / 2 min recovery between each
Return: 1min - 90% effort
3mins - 80% effort
1min - All Out
1min - Easy
Repeat above x6
RaceTeam:
2min at 3km pace
4min at 5km Pace
2min at 3k Pace
2min Recovery
Repeat above set x2
2min at 3km pace
3min at 5km Pace
4min at 3km Pace
90sec Recovery
Repeat above set x2