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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  • Victor

    Has anyone reached? First time here

    July 22, 2013

  • rene g.

    Hi Tina! Hv a well-deserved rest. Hope to c ya next wk!

    July 22, 2013

  • Tina K.

    Was looking forward to the run today but body still aching fr mountain climbing. C u all next run

    July 22, 2013

  • A former member
    A former member

    Have mercy on this old man during training...

    July 22, 2013

    • Jeremy L.

      No worries. We are usually quite merciful.

      1 · July 22, 2013

  • rene g.

    I m always the last turtle on the track lah!! So fear not!!

    July 22, 2013

  • rene g.

    Hi Joseph! Just come as u r n xperience 'pure heavenly torture'!!

    July 22, 2013

  • Joseph K.

    I have not running for a very long time. Can I join and how I should start?

    July 20, 2013

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