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

 


Saturday 6 June
Endurance Session: 

Click here for full session details

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