Past Events
3 km Steady run
25th September 2010
Steady run = a run below your race pace. It should be a comfortable speed.
6 km LR Run/Walk
19th September 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace. Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals. LR (Long Run) = these are the cornerstone of any distance trainin
8 km Steady run
16th September 2010
Steady run = a run below your race pace. It should be a comfortable speed.
Speed 5 x 1.6 km 4 km x 2
15th September 2010
Speed workout = fast runs over short distances. Should be running at 95% maximum heart rate. Also included a warm up and cool down run of ~3 kms
6 km Tempo
14th September 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
20 km LR Run/Walk
12th September 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
6 km Steady Run
11th September 2010
Steady run = a run below your race pace. It should be a comfortable speed.
8 km Steady run
9th September 2010
Steady run = a run below your race pace. It should be a comfortable speed.
Speed 4 x 1.6 km 4 km x 2
8th September 2010
Speed workout = fast runs over short distances. Should be running at 95% maximum heart rate. Also included a warm up and cool down run of ~3 kms
6 km Tempo
7th September 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
20 km LR Run/Walk
5th September 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
6 km Steady Run
4th September 2010
Steady run = a run below your race pace. It should be a comfortable speed.
8 km Steady run
2nd September 2010
Steady run = a run below your race pace. It should be a comfortable speed.
Speed 4 x 1.6 km 4 km x 2
1st September 2010
Speed workout = fast runs over short distances. Should be running at 95% maximum heart rate. Also included a warm up and cool down run of ~3 kms
6 km Tempo
31st August 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
14 km LR Run/Walk
29th August 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
6 km Steady run
28th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
8 km Steady run
26th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
Speed 3 x 1.6 km 3 km x 2
25th August 2010
Speed workout = fast runs over short distances. Should be running at 95% maximum heart rate. Also included a warm up and cool down run of ~3 kms
6 km Tempo
24th August 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
18 km LR Run/Walk
22nd August 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
6 km Steady run
21st August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
8 km Steady run
19th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
Speed 2 x 1.6 km 3 km x 2
18th August 2010
Speed workout = fast runs over short distances. Should be running at 95% maximum heart rate. Also included a warm up and cool down run of ~3 kms
6 km Tempo
17th August 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
18 km LR Run/Walk
15th August 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
6 km Steady Run
14th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
7 km Steady run
12th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
9 hills 4 km x2
11th August 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
5 km Tempo
10th August 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
12 km LR Run/Walk
8th August 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
5 km Steady run
7th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
7 km Steady run
5th August 2010
Steady run = a run below your race pace. It should be a comfortable speed.
8 hills 4 km x2
4th August 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
5 km Tempo
3rd August 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
16 km LR Run/Walk
1st August 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
5km Steady run
31st July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
7 km Steady run
29th July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
7 hills 3 km x2
28th July 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
5 km Tempo
27th July 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
16 km LR Run/Walk
25th July 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
5 km Steady Run
24th July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
6 km Steady run
22nd July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
6 hills 3 km x2
21st July 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
4 km Tempo
20th July 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
14 km LR Run/Walk
18th July 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
4 km Steady run
17th July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
6 km Steady run
15th July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
5 hills 3 km x2
14th July 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
4 km Tempo
13th July 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
12 km LR Run/Walk
11th July 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
4 km Steady run
10th July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
5 km Steady run
8th July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
4 hills 3 km x2
7th July 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
4 km Tempo
6th July 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
10 km LR Run/Walk
4th July 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.
3 km Steady Run
3rd July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
5 km Steady run
1st July 2010
Steady run = a run below your race pace. It should be a comfortable speed.
3 hills 3 km x2
30th June 2010
Hills = should be about 400 metres in distance. Always do a 3 km run to and from the hill for an adequate warm-up and recovery.
4 km Tempo
29th June 2010
Tempo Run = This is a run where you run at 60 – 80 % of your maximum heart rate. It should include a 3-5 minutes or warming up and cool down time.
10 km LR Run/Walk
27th June 2010
LR (Long Run) = these are the cornerstone of any distance training. These runs should be much slower than race pace.Run / Walk = intervals where you run for 10 minutes and walk for 1 minute. Some runners may want to use 8 or 9 minute running intervals.