Structured training sessions

There are structured training sessions on Tuesday evenings from the clubhouse, where some form of speedwork is done. The planned sessions are detailed below. Entries such as "3x4x300 - 1min and 3 min" means that the full session is 3 sets of (4x300m), with a rest of 1 minute between each 300m rep and 3 minutes between each set of 4 reps.

How hard to run each session

Most sessions have a guideline pace/effort listed. You should aim to run the entire session at that pace. It's important to be consistent. As a rule of thumb, if you can't sustain your pace for the entire session, you are running too fast for your current level of fitness, so slow down: distance running is about consistency over distance and time. It feels a lot better physically, and is much more rewarding mentally and physically, to complete an entire training session. If you are running a session and your times start to tail off, stop. Listen to your body!

There is, of course, often a fine line between running hard and running too hard. The simplest way of running at the right level and progressing is to run a short race (10k or less) to work out your current pace, then run the sessions at that pace, gradually decreasing the rest. After 4 weeks or so, run around the same distance again, then repeat the whole process, using your newly recorded race time to set your repetition pace.

To work out how long it should take you to run a particular repetition at a particular pace, choose a distance and enter a recent race result below, then click calculate.

For a lot of the sessions, the coach will stagger the start and let everyone know how long it should take to complete the repetition. For example, the rep may be 300m long for those who take 25 minutes for 5k, but 450m long for those who take 15 minutes; both sets of runners will take about 1m 30s to complete each rep. In this case, use the coach's guideline as your meter.

Spring training

Where to meet

All training is at the clubhouse (Home Park) unless specifically mentioned.