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: 23 February - 28 February
Monday 23 February: 2 Session Options
Pace Session: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
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Please be at the session briefing so you know what the session involves
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We do "out and back" runs alternating the direction of each set
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Turn at the turn times for each set. outlined below
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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)
20 mins: 80% effort (turn at 10mins)
10mins easy running turn at 5mins)
10 mins: 80% effort (turn at 5mins)
40min Easy Run: 6.00am
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
Start your week off in the best way possible with an easy 40min run with the team. ​
Tuesday 24 February:
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 2 sessions to choose from, choose your option from the sessions below and listen out for the coaches calls!
Club10k:
Beginner: 4mins at 80% effort / 2mins recovery x 6 Sets
Advanced: 3mins at 80% effort / 90secs recovery x 8 Sets
Return: 2mins at 80% effort / 1min All Out / 2mins at 80% effort / 2mins recovery x 5 Sets
RaceTeam:
5mins at 5km pace
1min recovery
Then....
1min at 3km pace
4mins at 5km pace
30sec SPRINT
30sec recovery
30 sec SPRINT
90sec recovery
Repeat x 4 Sets
Wednesday 25 February:
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 2 sessions to choose from, choose your option from the sessions below and listen out for the coaches calls!
Club10k:
Beginner: 4mins at 80% effort / 2mins recovery x 6 Sets
Advanced: 3mins at 80% effort / 90secs recovery x 8 Sets
Return: 2mins at 80% effort / 1min All Out / 2mins at 80% effort / 2mins recovery x 5 Sets
RaceTeam:
5mins at 5km pace
1min recovery
Then....
1min at 3km pace
4mins at 5km pace
30sec SPRINT
30sec recovery
30 sec SPRINT
90sec recovery
Repeat x 4 Sets
Thursday 26 February: 2 Session Options
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​
-
There are 2 sessions to choose from:
Club10k Pace Session: 50min session
10 mins: Warm up with 4 x 20sec surges on the return (turn at 5mins)
20 mins: 80% effort (turn at 10mins)
10mins easy running turn at 5mins)
10 mins: 80% effort (turn at 5mins)
40min Easy Run: 5.40pm
Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
Finish your Thursday off in the best way possible with an easy 40min run with the team. ​