This Week's Sessions
What's happening this week
Below are the details of each coach-lead session this week.
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View the Schedule and book in to the session you want to attend.
When you arrive at your session, please check in with a coach.
This page is updated every Saturday for the following week's sessions.
Week: 18 May - 23 May
Monday 18 May:
Pace Session: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
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Please be at the session briefing so you know what the session involves
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We do "out and back" runs alternating the direction of each set
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Turn at the turn times for each set. outlined below
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There is no rest/recovery between sets
Club10k Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
15mins: 80% effort (turn at 15mins)
15mins: Easy (turn at 15mins)
10mins: 90% effort (turn at 5mins)
RaceTeam Pace Session: 70min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
30mins: Race Pace (turn at 15mins)
10mins: 10km pace (turn at 5mins)
5mins: Easy running (turn 2.5mins)
15mins: Race Pace (turn 7.5mins)
Tuesday 19 May:
Track Session Session: 5.40pm
Netball Courts, hospital end of courts
We start with a 10min coach-led strength warm up then start on the track. There are different levels to choose from, choose your option from the sessions below and listen out for the coaches calls!
Club10k:
Beginner: 4mins at 80% effort / 5mins recovery x 4 Sets
Advanced: 4min at 80% effort / 4min recovery x 5 Sets
Return: 4mins at 80% effort / 1min at 90% effort / 2mins recovery x 5 Sets
RaceTeam:
5mins at 5km Pace
90secs Recovery
Repeat above x 1 Set
Then…
2mins at 10km Pace
2mins at 5km Pace
30sec SPRINT
90secs recovery
Repeat above x 3 Sets
Then...
30secs SPRINT
2mins at 10km Pace
1min at 5km Pace
1min at 3km Pace
90secs Recovery
Repeat above x 2 Sets
Wednesday 20 May:
Track Session: 6.00am
Netball Courts, hospital end of courts
We start with a 10min coach-led strength warm up then start on the track. There are different levels to choose from, choose your option from the sessions below and listen out for the coaches calls!
Club10k:
Beginner: 4mins at 80% effort / 5mins recovery x 4 Sets
Advanced: 4min at 80% effort / 4min recovery x 5 Sets
Return: 4mins at 80% effort / 1min at 90% effort / 2mins recovery x 5 Sets
RaceTeam:
5mins at 5km Pace
90secs Recovery
Repeat above x 1 Set
Then…
2mins at 10km Pace
2mins at 5km Pace
30sec SPRINT
90secs recovery
Repeat above x 3 Sets
Then...
30secs SPRINT
2mins at 10km Pace
1min at 5km Pace
1min at 3km Pace
90secs Recovery
Repeat above x 2 Sets
Thursday 21 May:
Pace Session: 5.40pm
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
-
Please be at the session briefing so you know what the session involves
-
We do "out and back" runs alternating the direction of each set
-
Turn at the turn times for each set. outlined below
-
There is no rest/recovery between sets
Club10k Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
15mins: 80% effort (turn at 15mins)
15mins: Easy (turn at 15mins)
10mins: 90% effort (turn at 5mins)
RaceTeam Pace Session: 70min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
30mins: Race Pace (turn at 15mins)
10mins: 10km pace (turn at 5mins)
5mins: Easy running (turn 2.5mins)
15mins: Race Pace (turn 7.5mins)