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 June - 20 June
Monday 15 June:
Pace Session: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
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Please be at the session briefing so you know what the session involves
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We do "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
Club10k Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
20mins: 80% effort (turn at 10mins)
10mins: Easy (turn at 10mins)
10mins: 90% effort (to the finish)
RaceTeam Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
10mins: 10km pace (turn at 10mins)
10mins: 5km pace (turn 10mins)
20mins: Race Pace (turn 10mins)
Tuesday 16 June:
Track Session Session: 5.40pm
Netball Courts, hospital end of courts
We start with a 10min coach-led strength warm up then start on the track. There are different levels to choose from, choose your option from the sessions below and listen out for the coaches calls!
Club10k:
Beginner: 4mins at 80% effort / 3mins recovery x 5 Sets
Advanced: 4min at 80% effort / 2min recovery x 6 Sets
Return: 30secs ALL OUT / 4mins at 80% effort / 30secs ALL OUT / 2mins recovery x 5 Sets
RaceTeam:
5mins at 5km pace
90secs Recovery
Repeat above x 1 Set
30secs at 3km pace
1min at 5km pace
30secs SPRINT
2mins Recovery
Repeat above x 8 Sets
Wednesday 17 June:
Track Session: 6.00am
Netball Courts, hospital end of courts
We start with a 10min coach-led strength warm up then start on the track. There are different levels to choose from, choose your option from the sessions below and listen out for the coaches calls!
Club10k:
Beginner: 4mins at 80% effort / 3mins recovery x 5 Sets
Advanced: 4min at 80% effort / 2min recovery x 6 Sets
Return: 30secs ALL OUT / 4mins at 80% effort / 30secs ALL OUT / 2mins recovery x 5 Sets
RaceTeam:
5mins at 5km pace
90secs Recovery
Repeat above x 1 Set
30secs at 3km pace
1min at 5km pace
30secs SPRINT
2mins Recovery
Repeat above x 8 Sets
Thursday 18 June:
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 what the session involves
-
We do "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
Club10k Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
20mins: 80% effort (turn at 10mins)
10mins: Easy (turn at 10mins)
10mins: 90% effort (to the finish)
RaceTeam Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
10mins: 10km pace (turn at 10mins)
10mins: 5km pace (turn 10mins)
20mins: Race Pace (turn 10mins)