Running Training - Monday Track

Session Objective - Speed work for middle to long distance athletes to compliment individual programs. Focus is on running form and improving mins/km through interval and pyramid training. If you are hitting a performance plateau with your training this group session will help to get you out of your comfort zone and introduce pace into your running.

Each session lasts about 60 mins. This is broken up into five parts: warm up, dynamic stretching, main set, warm down and static stretching.
The total distance of the main set is around 5km, broken up into intervals of between 200m and 1km depending on the week. The sets are structured so that different abilities can work together over the duration.

As this training session is specifically designed to enhance your running potential it shouldn't be used as the only run in your week.

All ages and abilities are welcome but as a guide you should already be able to run without walking for 3km and above to be able to complete this session successfully.

Afterwards, Roti Prata across the street at Mr Prata.

Further information:
Bring a watch with a lap function and/or heart rate monitor to get the most out of the sessions.
The track has both shower and toilet facilities in the changing rooms behind the Grandstand.



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  • Sharon N.

    Guys enjoy the shots ...... Rest well see you guys next week ^^

    April 16, 2013

  • Sharon N.

    Great to run with great runners

    April 16, 2013

  • Sharon N.

    Thanks guys for a good training !!! See you next week

    April 15, 2013

  • Sharon N.

    Hope to see you guys !!! It been a long time .....

    1 · April 14, 2013

  • Wouter H.

    Hi all, I'd like to join tomorrow night as first timer. See you!

    April 14, 2013

  • Amelia

    I'm new to this group and look forward to meeting and running with u guys & gals :-)

    April 14, 2013

  • Christine

    Hi guys, I hope you still accept newbies in this group? :-) Looking forward to seeing you next week!

    April 10, 2013

  • Lindsey C.

    I'm having trouble adjusting to running in the humidity coming from California! Looking forward trying some training!

    April 10, 2013

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