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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: 23 June - 28 June

Monday 23 June: 

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 recovery x 12 Sets
Advanced: 2mins at 80% effort / 1min recovery
x 12 Sets

Return: 2mins at 80% effort / 30secs All Out / 30secs recovery x 12 Sets
 

RaceTeam Epic Session:

1min Burpee
6mins at 5km pace

2mins recovery 
Repeat above x 4 Sets

Tuesday 24 June:

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 recovery x 12 Sets
Advanced: 2mins at 80% effort / 1min recovery
x 12 Sets

Return: 2mins at 80% effort / 30secs All Out / 30secs recovery x 12 Sets

Wednesday 25 June: 2 Session Options

Pace Session: 6.00am

Deans Ave side of Sth Hagley Park (opp. hospital shuttle 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. Please always check behind you before you turnaround. 

Club10k: 50mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
20mins at 80% effort (turn at 10mins)
10mins Easy (turn at 10mins)
10mins at 80% effort (to the finish)

Hill Repeats: 6.00am

Outside Zeroes Cafe, 81 Cashmere Road
 

❗️Please bring a headlamp to this session.

We start with a flat warm up before you start your hill repeats. Starting at the bottom of Hackthorne Road, run up to the turnaround cone (approx 300m up), turnaround and run back down. Repeat.


Hill Repeat Duration: 30mins 

Thursday 26 June: 

Pace Session: 5.40pm

Deans Ave side of Sth Hagley Park (opp. hospital shuttle 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. Please always check behind you before you turnaround. 

Club10k: 50mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5 mins)
20mins at 80% effort (turn at 10mins)
10mins Easy (turn at 10mins)
10mins at 80% effort (to the finish)

Saturday 28 June:
Endurance Run: Click here for details

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