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: 23 June - 28 June
Monday 23 June:
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 different session options. Look at the different session options below and listen out for our coaches calls for your chosen level.
Club10k Session:
Beginner: 2mins at 80% effort / 1min recovery x 12 Sets
Advanced: 2mins at 80% effort / 1min recovery x 12 Sets
Return: 2mins at 80% effort / 30secs All Out / 30secs recovery x 12 Sets
RaceTeam Epic Session:
1min Burpee
6mins at 5km pace
2mins recovery
Repeat above x 4 Sets
Tuesday 24 June:
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 different session options. Look at the different session options below and listen out for our coaches calls for your chosen level.
Club10k Session:
Beginner: 2mins at 80% effort / 1min recovery x 12 Sets
Advanced: 2mins at 80% effort / 1min recovery x 12 Sets
Return: 2mins at 80% effort / 30secs All Out / 30secs recovery x 12 Sets
Wednesday 25 June: 2 Session Options
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.
Club10k: 50mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
20mins at 80% effort (turn at 10mins)
10mins Easy (turn at 10mins)
10mins at 80% effort (to the finish)
Hill Repeats: 6.00am
Outside Zeroes Cafe, 81 Cashmere Road
❗️Please bring a headlamp to this session.
We start with a flat warm up before you start your hill repeats. Starting at the bottom of Hackthorne Road, run up to the turnaround cone (approx 300m up), turnaround and run back down. Repeat.
Hill Repeat Duration: 30mins
Thursday 26 June:
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.
Club10k: 50mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
20mins at 80% effort (turn at 10mins)
10mins Easy (turn at 10mins)
10mins at 80% effort (to the finish)