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: 20 May - 25 May 2024
Monday 20 May:
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 works. We do “out and back runs” alternating the direction for each set. No rest/recovery in between sets. You have 2 sessions to choose from:
Club10k Session: 50mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
15 mins: 80% effort (turn at 15mins)
15 mins: Easy (turn at 15 mins)
10 mins: 90% effort (turn at 5mins)
RaceTeam: 80mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
30mins: Race pace (turn 15mins)
5mins: 5km pace (turn 5 mins)
5mins: Easy (turn 5mins)
25mins: Race pace (turn 12.5mins)
5mins: 5km pace (turn 5mins)
Tuesday 21 May:
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. You have the choice of 2 sessions so take a look below and choose your session and listen out for our coaches calls at the session!
Club10k Session:
Beginner: 4mins at 80% effort / 5mins recovery x 4 Sets
Advanced: 4mins at 80% effort / 4mins recovery x 5 Sets
Return: 4mins at 80% effort / 1min at 90% effort / 2mins easy x 5 Sets
RaceTeam Session:
5mins at 5km Pace
90sec Recovery
1 x Set
Then...
1min at 3km Pace
3mins at 5km Pace
30sec SPRINT
90sec Recovery
Repeat above x 4 Sets
Then...
30sec SPRINT
3mins at 5km Pace
1min at 3km Pace
1min Recovery
Repeat above x 2 Sets
Wednesday 22 May:
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. You have the choice of 2 sessions so take a look below and choose your session and listen out for our coaches calls at the session!
Club10k Session:
Beginner: 4mins at 80% effort / 5mins recovery x 4 Sets
Advanced: 4mins at 80% effort / 4mins recovery x 5 Sets
Return: 4mins at 80% effort / 1min at 90% effort / 2mins easy x 5 Sets
RaceTeam Session:
5mins at 5km Pace
90sec Recovery
1 x Set
Then...
1min at 3km Pace
3mins at 5km Pace
30sec SPRINT
90sec Recovery
Repeat above x 4 Sets
Then...
30sec SPRINT
3mins at 5km Pace
1min at 3km Pace
1min Recovery
Repeat above x 2 Sets
Thursday 23 May:
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 works. We do “out and back runs” alternating the direction for each set. No rest/recovery in between sets. You have 2 sessions to choose from:
Club10k Session: 50mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
15 mins: 80% effort (turn at 15mins)
15 mins: Easy (turn at 15 mins)
10 mins: 90% effort (turn at 5mins)
RaceTeam: 80mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
30mins: Race pace (turn 15mins)
5mins: 5km pace (turn 5 mins)
5mins: Easy (turn 5mins)
25mins: Race pace (turn 12.5mins)
5mins: 5km pace (turn 5mins)