Upcoming Session Plans
| Date | Distance (m / time) | Qty | Recovery | Pace Groups* | Notes | |
|---|---|---|---|---|---|---|
| 10/1/24 | 1609m (1 mile) | x3 (1+2), x4 (3+4) | 1:2 (50%) | 1, 2, 3, 4 | Target 5km pace, walk recovery | |
| 17/1/24 | 300's | x7-9 x7 (1), x8 (2+3), x9 (4) | 2:1 (200%) | 1+2, 3, 4 | Hard efforts (P6) should reach near max. velocity | |
| 24/1/24 | 5'-4'-3'-2'-90s-1'-30s | x1 | 4'-3'-2'-90s-1'-30s | All | Target hard effort (P4-P5) with walk/jog recovery | |
| 31/1/24 | 400's | 30 mins | 200m jog | All | Target 400m at P5 with 200m rolling jog recovery | |
| 7/2/24 | 3 mins | 36 mins | 2 mins active | All | Steady P4 (6-800m) pace with P2 pace recovery | |
| 14/2/24 | 200's | 14 | 200m jog | All | Valentines Special 14x2 | |
| 21/2/24 | 900, 1000, 1100, 1300m | x5 on 8 min turnover | 3'30s approx. | 1, 2, 3, 4 | 5km TT (PB) target pace | |
| 28/2/24 | VO2 Max (effort/rec) | 2 sets, (6x)60/60 + (10x)30/30 | 6 min between sets | All | Max effort for duration 60s (P5) or 30s (P6) | |
| 6/3/24 | Trio 800/400's | 6x | 2:1 / 1:2 active | Mixed | Always 1 person on track, min 400m, 800m optional for group 3+ 4, alternating or continuous. P4-P5 pace | |
| 13/3/24 | "2'30, 2', 90s, 1' 30s 1', 90s, 2', 2'30" | 30 mins (approx 10 reps) | 200m jog | All | Little Pyramid | |
| 20/3/24 | 5k Time Trial | 1x + WU & CD | N/A | All | Track Time Trial. 12.5 laps timed. | |
| 27/3/24 | Team Relays + Field event | 1x + WU & CD | N/A | Mixed | A little fun to finish the season |
Group 1 >27:00
Group 2 23:00 - 26:59
Group 3 20:00 - 22:59
Group 4 <20:00
P1 = light jog through to P6 which is maximum effort