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 October - 25 October
Monday 20 October:
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.
RaceTeam Session: 80mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
10 mins: 5km Pace (turn at 5mins)
30 mins: Race Pace (turn at 15mins)
10 mins: Easy (turn 5mins)
20 mins: Race Pace (turn at 10mins)
Tuesday 21 October:
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 All Out / 2mins recovery x 7 Sets
Advanced: 1min at 80% effort / 2mins All Out / 2mins recovery x 7 Sets
Return: 2mins at 80% effort / 30secs All Out / 90secs recovery x 9 Sets
​
RaceTeam Track Session:
5mins 5km pace
2mins recovery
X 1 Set
Then…
2mins 3km pace
2mins recovery
x 3 Sets
Then...
2mins 3km pace
90secs recovery
x 3 Sets
2mins 3km pace
30secs recovery
x 2 Sets
Wednesday 22 October:
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 All Out / 2mins recovery x 7 Sets
Advanced: 1min at 80% effort / 2mins All Out / 2mins recovery x 7 Sets
Return: 2mins at 80% effort / 30secs All Out / 90secs recovery x 9 Sets
RaceTeam Track Session:
5mins 5km pace
2mins recovery
X 1 Set
Then…
2mins 3km pace
2mins recovery
x 3 Sets
Then...
2mins 3km pace
90secs recovery
x 3 Sets
2mins 3km pace
30secs recovery
x 2 Sets
Thursday 23 October:
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.
​
RaceTeam Session: 80mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
10 mins: 5km Pace (turn at 5mins)
30 mins: Race Pace (turn at 15mins)
10 mins: Easy (turn 5mins)
20 mins: Race Pace (turn at 10mins)