This Week's Sessions
What's happening this week
Below are the details of each coach-lead session this week.
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View the Schedule and book in to the session you want to attend.
When you arrive at your session, please check in with a coach.
This page is updated every Saturday for the following week's sessions.
Week: 11 November - 16 November
Monday 11 November: 2 Session Options
Pace Session: 6.00am
Deans Ave side of Sth Hagley Park (opp. hospital shuttle carpark)
Please be at the session briefing so you know how the session works. We do “out and back runs” alternating the direction for each set. No rest/recovery in between sets.
Club10k: 50mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5mins)
10 mins: 80% effort (turn at 5mins)
15mins: Easy (turn at 15mins)
15 mins: 80% effort (to the finish)
40min Easy Run: 6.00am
Deans Ave side of Sth Hagley Park (opp. hospital shuttle carpark)
Start your day off in the best way possible with a 40min easy run with the team!
Tuesday 12 November: 2 Session Options
Track Session: 5.40pm
Netball Courts, South Hagley Park (hospital end)
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We start with a 10min coach lead warm up then we start on the track. Listen out for our coaches calls at the session! Take a look at the options below and choose your session:
Club10k Session:
Beginner: 3mins at 70% effort / 4.5min recovery
x 5 Sets
Advanced: 3mins at 80% effort / 3mins recovery
x 6 Sets
Return: 1min at 90% effort / 3mins at 80% effort / 1min ALL OUT / 1min recovery x 6 Sets
40min Easy Run: 5.40pm
Netball Courts, South Hagley Park (hospital end)
Finish off your Tuesday in the best way possible with a 40min easy run with the team!
Wednesday 13 November:
Track Session: 6.00am
Netball Courts, South Hagley Park (hospital end)
​
We start with a 10min coach lead warm up then we start on the track. Listen out for our coaches calls at the session! Take a look at the options below and choose your session.
Club10k Session:
Beginner: 3mins at 70% effort / 4.5min recovery x 5 Sets
Advanced: 3mins at 80% effort / 3mins recovery x 6 Sets
Return: 1min at 90% effort / 3mins at 80% effort / 1min ALL OUT / 1min recovery x 6 Sets​
Thursday 14 November:
Pace Session: 5.40pm
Deans Ave side of Sth hagley Park (opp. hospital shuttle carpark)
Please be at the session briefing so you know how the session works. We do “out and back runs” alternating the direction for each set. No rest/recovery in between sets. You have 2 sessions to choose from:
Club10k: 50mins
10 mins: Easy (4 x 20sec surges on return) (turn at 5mins)
10 mins: 80% effort (turn at 5mins)
15mins: Easy (turn at 15mins)
15 mins: 80% effort (to the finish