DISTANCE & XC TRAINING

REGULAR WEDNESDAY GROUP ROAD RUNS OF VARYING DISTANCES AND PACE TO SUIT ALL ABILITIES INTENDED AS PART OF YOUR OWN TRAINING PLAN WITH THE BENEFIT OF SOCIAL INTERACTION WITH FELLOW CLUB MEMBERS

SENIOR FORM COACHING PROVIDES COACHED CENTRED SESSIONS TO SUIT ALL ABILITIES, VARYING EACH WEEK TO CAPTURE AGILTY, BALANCE AND COORDINATION TO IMPROVE YOUR EFFICIENCY AS A RUNNER.

SDS CAPTURES THE WEDNESDAY SENIOR DISTANCE SPEED TRACK SESSION FOR DISTANCE RUNNERS REQUIRING REGULAR SPEEDWORK FOR LONGER DISTANCE RACES.
 

MONTHLY MESOCYCLE CAPTURES THE TUESDAY SENIOR INTERVAL TRACK SESSION FOR DISTANCE RUNNERS REQUIRING REGULAR SPEEDWORK FOR SHORTER DISTANCES.

1830 EVERY WEDNESDAY EVENING

Group 1: 2.5 to 3 miles at 12 min/mile

Group 2: 4 to 4.5 miles at 11:30 min/mile

Group 3:  5 to 5.5 miles at 11 min/mile

Group 4: 5 to 5.5 miles at 10:30 min/mile

Group 4.5:  5 to 6 miles at 10 min/mile

Group 5:  6.5 miles at 9:30 min/mile

Group 6:  6-7 miles at 9 min/miles

Group 6.5:  7 miles at 8:30 min/miles

Group 7:  8 miles at 8 min/mile

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1830 EVERY WEDNESDAY EVENING

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MONTHLY MESOCYCLE INCLUDING

1830 TUESDAY SENIOR INTERVAL TRACK

GENERIC MESOCYCLES

COACH PREPARED RACING MESOCYCLES FOR 5K TO HALF MARATHON