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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: 15 April - 20 April 2024

Monday 15 April: 2 Session Options

Pace Session: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)

 

Please be at the session briefing so you know how the session worksWe do “out and back runs” alternating the direction for each set. No rest/recovery in between sets.


Club10k Session: 50mins

10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)

10 mins: 80% effort (turn at 5mins)

10 mins: Easy (turn at 5 mins)

20 mins: 80% effort (turn at 10mins)

40min Easy Run: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)

 

Start your week off with a nice easy 40min run with the team. 

Tuesday 16 April : 

Track Session: 5.40pm
Netball Courts, South Hagley Park (hospital end)

We start with a 10min coach lead warm up then we start on the track.


Club10k Session:

Beginner: 2mins at 75% effort / 4mins recovery x 6 Sets
Advanced
: 2mins at 85% effort / 2mins recovery x
 8 Sets
Return:
 1min at 90% effort / 3mins at 80% effort / 1min ALL OUT / 1min easy x 6 Sets

40min Easy Run: 5.40pm
Netball Courts, South Hagley Park (hospital end)

 

Finish off your Tuesday with a nice easy 40min run with the team. 

Wednesday 17 April:

Track Session: 6.00am
Netball Courts, South Hagley Park (hospital end)

We start with a 10min coach lead warm up then we start on the track.

Club10k Session:

Beginner: 2mins at 75% effort / 4mins recovery x 6 Sets
Advanced: 2mins at 85% effort / 2mins recovery x 8 Sets
Return: 1min at 90% effort / 3mins at 80% effort / 1min ALL OUT / 1min easy x 6 Sets

Thursday 18 April:

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 how the session worksWe do “out and back runs” alternating the direction for each set. No rest/recovery in between sets. You have a choice of 2 Pace sessions, please see below.
 

Club10k Session: 50mins

10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)

10 mins: 80% effort (turn at 5mins)

10 mins: Easy (turn at 5 mins)

20 mins: 80% effort (turn at 10mins)

Saturday 20 April:
Endurance Run: Click here for details

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