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: 9 September - 14 September
Monday 9 September: 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.
Club10k Session: 50mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
15 mins: 80% effort (turn at 7.5mins)
15 mins: Easy (turn at 7.5 mins)
10 mins: 80% effort (turn at 5mins)
5km Time Trial: 6.00am
Deans Ave side of Sth Hagley Park (opp. hospital shuttle carpark)
Test yourself with a 5km Time Trial to see where your pacing is at!
The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.
Tuesday 10 September
Track Session: 5.40pm
Netball Courts, South Hagley Park (hospital end)
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We start with a 10min coach lead warm up then we start on the track. Listen out for our coaches calls at the session! You have the choice of 2 sessions and within each, different levels. Take a look at the options below and choose your session.
Club10k Session:
Beginner: 6mins at 80% effort / 4mins 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
RaceTeam Session:
6mins 5km Pace
2mins 3km Pace
2mins recovery
X 1 Set
Then…
2mins 3km Pace
5mins 5km Pace
1mins 3km Pace
2mins recovery
X 1 Set
Then…
2mins at 5km Pace
30sec Sprint
2mins recovery
Repeat above x 4 Sets
Wednesday 11 September
Track Session: 6.00am
Netball Courts, South Hagley Park (hospital end)
​
We start with a 10min coach lead warm up then we start on the track. Listen out for our coaches calls at the session! You have the choice of 2 sessions and within each, different levels. Take a look at the options below and choose your session.
Club10k Session:
Beginner: 6mins at 80% effort / 4mins 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
RaceTeam Session:
6mins 5km Pace
2mins 3km Pace
2mins recovery
X 1 Set
Then…
2mins 3km Pace
5mins 5km Pace
1mins 3km Pace
2mins recovery
X 1 Set
Then…
2mins at 5km Pace
30sec Sprint
2mins recovery
Repeat above x 4 Sets
Thursday 12 September: 2 Session Options
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.
Club10k Session: 50mins
10 mins: Easy (with 4 x 20sec surges on return) (turn at 5mins)
15 mins: 80% effort (turn at 7.5mins)
15 mins: Easy (turn at 7.5 mins)
10 mins: 80% effort (turn at 5mins)
5km Time Trial: 5.40pmm
Deans Ave side of Sth Hagley Park (opp. hospital shuttle carpark)
Test yourself with a 5km Time Trial to see where your pacing is at!
The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.