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 10 August: 2 session options
Strength/Repeat Session: 6.10am
3min light jog warm up
Set 1: Strength Circuit
Pulse Squats (45secs)
Burpee (45secs)
Front Hover (45secs)
Press Up (45secs)
Burpee (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Straight leg Deadlift (90secs)
Rolling Plank (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Set 4: Strength Circuit
Pulse Squats (45secs)
Press Up (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Set 5: Strength Circuit:
Walking Lunge with Twist (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
HIIT/Track Session: 6.10am
Track/HITT Circuit: 60mins
Easy Jog back and forth - 1min
Pulse Squats or Jump Squat - 40secs (20 sec recovery)
Coaches Call: Plank/Pulse Press Ups - 40secs (20sec recovery)
Burpee - 40secs (20sec recovery)
Repeat Above x 3 Sets
Track Session:
4mins - 5km pace
90secs - Recovery
Repeat x 3
1min - Burpee
4mins - 5km pace
1min - Recovery
Repeat x 4
The session involves intensity running and strength work for the running movement.
Tuesday 11 August
Track Session: 5.40pm
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: 4min effort @ 80% / 3min recovery between each x 5 sets
Advanced: 4min effort @ 80% / 2min recovery between each x 6 sets
Return: 30secs - All out!
4mins - 80% effort
30secs - All out!
2mins - easy running
Repeat above x 5 sets
Wednesday 12 August (2 session options)
Track Session: 6.10am
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: 4min effort @ 80% / 3min recovery between each x 5 sets
Advanced: 4min effort @ 80% / 2min recovery between each x 6 sets
Return: 30secs - All out!
4mins - 80% effort
30secs - All out!
2mins - easy running
Repeat above x 5 sets
5KM Hill Time Trial
6.00am (bottom of Hackthorne Rd)
Test yourself with this 5km hill time trial, guaranteed to get the lungs and legs working!
We start the session with an easy flat warm up then you start your Time Trial.
It is an out and back course, run to 2.5km marker, turnaround and reverse the course.
Course Map: Click here
Thursday 13 August
Strength/Repeat Session: 5.40pm
3min light jog warm up
Set 1: Strength Circuit
Pulse Squats (45secs)
Burpee (45secs)
Front Hover (45secs)
Press Up (45secs)
Burpee (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Straight leg Deadlift (90secs)
Rolling Plank (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Set 4: Strength Circuit
Pulse Squats (45secs)
Press Up (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Set 5: Strength Circuit:
Walking Lunge with Twist (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