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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: 26 January - 31 January

Monday 26 January:

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 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)

15 mins: 80% effort (turn at 7.5mins)

15mins easy running turn at 7.5mins)
10 mins: 80% effort (turn at 5mins)

Tuesday 27 January:

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 from the options below and listen out for our coaches calls. 

 

Club10k:
Beginner: 6mins at 80% effort / 4 mins recovery x 4 Sets
Advanced: 4mins at 80% effort / 2mins recovery x 6 Sets
Return: 1min All Out / 4mins at 80% effort / 2mins recovery x 5 Sets

Wednesday 28 January:

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 from the options below and listen out for our coaches calls. 

 

Club10k:
Beginner: 6mins at 80% effort / 4 mins recovery x 4 Sets
Advanced: 4mins at 80% effort / 2mins recovery x 6 Sets
Return: 1min All Out / 4mins at 80% effort / 2mins recovery x 5 Sets

Thursday 29 January: 

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)

  • 15 mins: 80% effort (turn at 7.5mins)

  • 15mins easy running turn at 7.5mins)
    10     mins: 80% effort (turn at 5mins)

Saturday 31 January:
7.30am: Session Details

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