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        
              1
min - 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)

Saturday 31 October
Endurance Session

Click here for full session details