This Week's Sessions
What's happening this week
Below are the details of each coach-lead session this week.
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This page is updated every Saturday for the following week's sessions.
Week: 5 January - 10 January
Monday 5 January:
50min Pace Session: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
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We do 4 x "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
​
Pace Session 1: 50min session
10 min: Warm up (easy running) (turn at 5mins)
20 min: Moderate intensity (or half marathon pace) (turn at 10mins)
10 min: Easy running (turn at 5mins)
10 min: Hard Intensity (or 10km pace) (turn at 5mins)
Tuesday 6 January:
50min Pace Session: 5.40pm
Netball Courts, hospital end of courts
-
We do 4 x "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
​
Pace Session 1: 50min session
10 min: Warm up (easy running) (turn at 5mins)
20 min: Moderate intensity (or half marathon pace) (turn at 10mins)
10 min: Easy running (turn at 5mins)
10 min: Hard Intensity (or 10km pace) (turn at 5mins)
Wednesday 7 January:
50min Pace Session: 6.00am
Netball Courts, hospital end of courts
-
We do 5 x "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
​
Pace Session 2: 50min session
10 min: Warm up (easy running) (turn at 5mins)
15 min: Moderate intensity (or half marathon pace) (turn at 7.5mins)
5 min: Hard Intensity (or 10km pace) (turn at 2.5mins)
10 min: Moderate intensity (or half marathon pace) (turn at 5mins)
10 min: Hard Intensity (or 10km pace) (turn at 5mins)
Thursday 8 January:
50min Pace Session: 5.40pm
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
-
We do 5 x "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
​
Pace Session 2: 50min session
10 min: Warm up (easy running) (turn at 5mins)
15 min: Moderate intensity (or half marathon pace) (turn at 7.5mins)
5 min: Hard Intensity (or 10km pace) (turn at 2.5mins)
10 min: Moderate intensity (or half marathon pace) (turn at 5mins)
10 min: Hard Intensity (or 10km pace) (turn at 5mins)