This Week's Sessions
What's happening this week
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.
Week: 26 October - 31 October
Monday 26 October: 2 Session options
Strength Repeat Session: 6.10am
3.5min light jog warm up
Set 1: Strength Circuit
Squats (45secs)
Runners Knee Lift L Leg (45secs)
Runner Knee Lift R Leg(45secs)
Rolling Plank (45secs)
Squat Jumps (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Walking Lunge (90secs)
Hover Arm Tap (45secs)
Inch Worm (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Repeat Set 4: Strength Circuit
Skater Step (45secs)
Rolling Plank (45secs)
Squat Jumps (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Repeat Set 5: Strength Circuit
Square Hops (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2: Run Set
Recovery 30secs
Then
Repeat Set 2 (Run Set) shorter recovery - 30secs
Repeat Set 2 (Run Set) shorter recovery - 30secs
80min Pace Session: 6.00am* (Note earlier start time)
80min Pace Session:
We do 5 x "out and back" runs. Each set you turnaround at half way on your watch.
No recovery in between each set.
Session:
20mins easy running
5mins at 5km pace
15mins at race pace (Half Marathon or Marathon pace)
5mins at 5km pace
35mins at race pace (Half Marathon or Marathon pace)
Tuesday 27 October:
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% intensity / 5min recovery between each x 4 sets
Advanced: 4min effort @ 80% intensity / 4min recovery between each x 5 sets
Return: 4 min - 80% effort
1min - 90% effort
2min - easy running
Repeat above x 5 sets
RaceTeam:
3mins at 3km pace
1 min recovery
1 min ALL OUT
5 mins at 5km pace
2 mins Recovery
Repeat above x 2 sets
2mins at 5km pace
30sec ALL OUT
90sec Recovery
Repeat above x 4 sets
Wednesday 28 October:
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% intensity / 5min recovery between each x 4 sets
Advanced: 4min effort @ 80% intensity / 4min recovery between each x 5 sets
Return: 4 min - 80% effort
1min - 90% effort
2min - easy running
Repeat above x 5 sets
RaceTeam:
3mins at 3km pace
1 min recovery
1 min ALL OUT
5 mins at 5km pace
2 mins Recovery
Repeat above x 2 sets
2mins at 5km pace
30sec ALL OUT
90sec Recovery
Repeat above x 4 sets
Thursday 29 October: 2 Session options
Strength Repeat Session: 5.40pm
3.5min light jog warm up
Set 1: Strength Circuit
Squats (45secs)
Runners Knee Lift L Leg (45secs)
Runner Knee Lift R Leg(45secs)
Rolling Plank (45secs)
Squat Jumps (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Walking Lunge (90secs)
Hover Arm Tap (45secs)
Inch Worm (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Repeat Set 4: Strength Circuit
Skater Step (45secs)
Rolling Plank (45secs)
Squat Jumps (45secs)
Repeat Set 2 (Run Set))
Recovery: 1 min
Repeat Set 5: Strength Circuit
Square Hops (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2: Run Set
Recovery 30secs
Then
Repeat Set 2 (Run Set) shorter recovery - 30secs
Repeat Set 2 (Run Set) shorter recovery - 30sec
80min Pace Session: 5.40pm
80min Pace Session:
We do 5 x "out and back" runs. Each set you turnaround at half way on your watch.
No recovery in between each set.
Session:
20mins easy running
5mins at 5km pace
15mins at race pace (Half Marathon or Marathon pace)
5mins at 5km pace
35mins at race pace (Half Marathon or Marathon pace)