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 1 June: 6.10am
Thursday 4 June: 5.40pm
2 session options:
Strength/Repeat Session
Monday session: 6.10am
Thursday session 5.40pm
3min light jog warm up
Set 1: Strength Circuit
Squats (45secs)
Runners Knee Lift Left Leg (45secs)
Runners Knee Lift Right Leg (45secs)
Rolling Plank (45secs)
Squat Jumps (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Walking Lunge (90secs)
Hover Arm Tap (45secs)
Inch Worm (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Set 4: Strength Circuit
Skater Step (45secs)
Rolling Plank (45secs)
Squat Jumps (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Set 5: Strength Circuit:
Square Hops (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set) shorter recovery - 30secs
Repeat Set 2 (Run Set) shorter recovery - 30secs
Repeat Set 2 (Run Set) shorter recovery - 30secs
Pace Session:
Monday morning: 6.10am
Thursday session 5.40pm
This is a 50min pace session:
15 mins easy running
15 mins at 10km pace
20 mins at race pace
Tuesday 2 June: 5.40pm
Wednesday 3 June: 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:
Beginner: 4 x 4min efforts @ 80% / 5min recovery between each
Advanced: 5 x 4min efforts @ 80% / 4 min recovery between each
Return: 4mins - 80% effort
1 mins - 90% effort
2mins - recovery
Repeat above x5
RaceTeam: "Bridge to Epic"
10mins at 10km pace 90secs recovery
4mins - 5km pace
2mins recovery
Repeat above x 2