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: 24 March - 29 March
Monday 24 March:
Pace Session: 6.00am
Deans Ave side of Sth Hagley Park (opp. hospital shuttle carpark)
Please be at the session briefing so you know how the session works. We do “out and back runs” alternating the direction for each set. No rest/recovery in between sets. Please always check behind you before you turnaround. There are 2 sessions to choose from:
Club10k: 50mins
​10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
15mins at 80% effort (turn at 15mins)
15mins Easy (turn at 15mins)
10mins at 80% effort (turn at 5mins)
RaceTeam: 55mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
30 mins: Race Pace (turn at 15 mins)
10mins: Easy (turn 5mins)
5mins: 5km pace (turn at 2.5 mins)
Tuesday 25 March:
Track Session: 5.40pm
Netball Courts, South Hagley Park (meet at the hospital end of the courts)
We start with a 10min coach lead warm up then we start on the track. Please pass on the outside and be mindful of your fellow runners on the track. There are 2 sessions to choose from. Look at the different session options below and listen out for our coaches calls for your chosen level.
Club10k Session:
Beginner: 6 mins at 80% effort / 6 mins recovery x 3 Sets
Advanced: 4 min at 80% effort / 1 min at 100% effort / 4 mins recovery x 4 Sets
Return: 3.5 mins at 80% effort / 90secs all out / 4 mins recovery x 4 Sets
​
RaceTeam Session:
5mins at 5km pace
1min recovery
Then…
1min at 3km pace
5mins at 10km pace
90secs recovery
Repeat x 2 Sets
Then...
1min at 3km pce
4mins at 5km pace
1min recovery
Repeat x 3 Sets
Wednesday 26 March:
Track Session: 6.00am
Netball Courts, South Hagley Park (meet at the hospital end of the courts)
We start with a 10min coach lead warm up then we start on the track. Please pass on the outside and be mindful of your fellow runners on the track. There are 2 sessions to choose from. Look at the different session options below and listen out for our coaches calls for your chosen level.
Club10k Session:
Beginner: 6 mins at 80% effort / 6 mins recovery x 3 Sets
Advanced: 4 min at 80% effort / 1 min at 100% effort / 4 mins recovery x 4 Sets
Return: 3.5 mins at 80% effort / 90secs all out / 4 mins recovery x 4 Sets
​
RaceTeam Session:
5mins at 5km pace
1min recovery
Then…
1min at 3km pace
5mins at 10km pace
90secs recovery
Repeat x 2 Sets
Then...
1min at 3km pce
4mins at 5km pace
1min recovery
Repeat x 3 Sets
Thursday 27 March:
Pace Session: 5.40pm
Deans Ave side of Sth Hagley Park (opp. hospital shuttle carpark)
Please be at the session briefing so you know how the session works. We do “out and back runs” alternating the direction for each set. No rest/recovery in between sets. Please always check behind you before you turnaround. There are 2 sessions to choose from:
Club10k: 50mins
​10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
15mins at 80% effort (turn at 15mins)
15mins easy (turn at 15mins)
10mins at 80% effort (turn at 5mins)
RaceTeam: 55mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
30 mins: Race Pace (turn at 15 mins)
10mins: Easy (turn 5mins)
5mins: 5km pace (turn at 2.5 mins)