Training Plan 2018/19 - Google Drive


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2	1-Jan-2020	Wednesday	2 * 8 * 200m (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3,2k
3	4-Jan-2020	Saturday	Seacliff	Start at Seacliff Beach Hotel	45-60min
4	8-Jan-2020	Wednesday	Bridge to Bridge *4	Start of Uni Loop	4.5k
5	11-Jan-2020	Saturday	Henley Beach	Start at Henley Jetty, Henley SLSC for coffee	45-60min
6	15-Jan-2020	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	3.5k
7	18-Jan-2020	Saturday	Hove	Start at Wattle Reserve, 100 Esplanade Hove; followed by BBQ breakfast	45-60min
8	22-Jan-2020	Wednesday	Tempo Run (15 min out, 15 min back)	Start of Uni Loop	20 min
9	25-Jan-2020	Saturday	City - Australia Day Long Weekend	Start at Flinders Street - Flinders Street Project for coffee	45-60min
10	29-Jan-2020	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop - Last Wed	20 min
11	1-Feb-2020	Saturday	Bowden	Start at Plant 4, Bowden	45-60min
12	5-Feb-2020	Wednesday	31k,3400m,3200m, 4100m. Refer coach for Recovery.	Start of Uni Loop	5.2k
13	8-Feb-2020	Saturday	Dulwich	Start at GG's Coffee Bar, Dulwich Ave	45-60min
14	12-Feb-2020	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4.8k
15	15-Feb-2020	Saturday	Grange	Start at Coffee Journey, 640 Grange Road, Henley Beach	45-60min
16	19-Feb-2020	Wednesday	Tabata reps (20s on, 10s off) - 4 sets of 8; 1 min between each set	Start of Uni Loop
17	22-Feb-2020	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	45-60min
18	26-Feb-2020	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20 min
19	29-Feb-2020	Saturday	Semaphore	Start at Jetty, coffee at Whipped Bakebar Cafe on Semaphore Road	45-60min
20	4-Mar-2020	Wednesday	Tempo Run (15 min out, 15 min back)	Start of Uni Loop	4-5k
21	7-Mar-2020	Saturday	Brownhill Creek - March long weekend	Start at Cafe Bongiorno	50-60min
22	11-Mar-2020	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop	20 min
23	14-Mar-2020	Saturday	Henley Beach	Start at jetty, SLSC for coffee	50-60min
24	18-Mar-2020	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	4-6k
25	21-Mar-2020	Saturday	The Parade, Norwood	Start at Norwood Oval, Sfizio Cucina for coffee	50-65min
26	25-Mar-2020	Wednesday	COVID-19 Training Session Suspended		4.8k	4 or 6 *1000m - 2 min between each	Start of Uni Loop - Last Wed
27	28-Mar-2020	Saturday	COVID-19 Social Run Suspended		50-65min	Mile End	Start at Loveon Cafe, 39 Gladstone Road, Mile End
28	1-Apr-2020	Wednesday	COVID-19 Training Session Suspended		20 min	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop
29	4-Apr-2020	Saturday	COVID-19 Social Run Suspended		50-65min	Prospect	Start at Cafe Komodo, 118 Prospect Road
30	8-Apr-2020	Wednesday	COVID-19 Training Session Suspended		4.8k	Deek's 1/4's 8*(400m on 200m float)	Start of Uni Loop
31	11-Apr-2020	Saturday	COVID-19 Social Run Suspended		50-65min	West Beach	Start at SLSC, and for coffee after
32	15-Apr-2020	Wednesday	COVID-19 Training Session Suspended		5.6k	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop
33	18-Apr-2020	Saturday	COVID-19 Social Run Suspended		50-65min	Dulwich - Easter Long Weekend	Start at GG's Cafe, 68 Dulwich Ave
34	22-Apr-2020	Wednesday	COVID-19 Training Session Suspended		6k	6 * 1k (2 min rest between reps)	Start of Uni Loop - Last Wed
35	25-Apr-2020	Saturday	COVID-19 Social Run Suspended		50-65min	Unley	Coffee at Duthy Street Deli Cafe, 31 Duthy Street Unley
36	29-Apr-2020	Wednesday	COVID-19 Training Session Suspended		4-6ks	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop
37	2-May-2020	Saturday	COVID-19 Social Run Suspended		50-65min	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace
38	6-May-2020	Wednesday	COVID-19 Training Session Suspended		3.2k	2 * 8 * 200m (30 sec between each, 2 min betweeen each set)	Start of Uni Loop
39	9-May-2020	Saturday	COVID-19 Social Run Suspended		50-65min	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry
40	13-May-2020	Wednesday	COVID-19 Training Session Suspended		6.4k	4400m 4 (1min recovery, 3min between sets)	Start of Uni Loop
41	16-May-2020	Saturday	COVID-19 Social Run Suspended		50-65 min	Campbelltown	Start at Va Bene Cafe, 636 Lower Nth East Road, Campbelltown
42	18 / 5/ 2019	Saturday			Various distances	Great Ocean Road Marathon	Victoria
43	19/5/2019	Sunday			Various distances	Great Ocean Road Marathon	Victoria
44	20-May-2020	Wednesday	COVID-19 Training Session Suspended		20 min	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min) - recovery half as long as the repetition.	Start at Uni Loop
45	23-May-2020	Saturday	City (East Terrace)	Start Corner of East Terrace and Rundle Steet; Nano cafe for coffee	50-65min
46	27-May-2020	Wednesday	Uni Loop*3 (lap 1 steady, lap 2 1/2 mara pace, lap 3 5k pace)	Start of Uni Loop - Last Wed	6.6k
47	30-May-2020	Saturday	Stirling	Start at Stirling Hotel	50-70min
48	3-Jun-2020	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop	5-6k
49	6-Jun-2020	Saturday	Brownhill Ck - Queens Birthday Long Weekend	Start at Cafe Bongiorno	50-70min
50	10-Jun-2020	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop	5.6k
51	13-Jun-2020	Saturday	Pasadena	Start at Pasadena Foodland (coffee at Balthazar Cafe)	45-60min
52	17-Jun-2020	Wednesday	Monaghetti's fartlek (290:90,460:60,430:30,415:15)	Start of Uni Loop	4-6k
53	20-Jun-2020	Saturday	Henley Beach	Start at Henley Jetty, Henley SLSC for coffee	45-60min
54	24-Jun-2020	Wednesday	Sam's 666, 6600m 2 with 60s rest in between reps and 2min between sets.1 set option available if preferred.	Start of Uni Loop - Last Wed	7.2k or 3.6k
55	27-Jun-2020	Saturday	Malvern	Start at Cafe Paparazzi, 291 Unley Road	45-60min
56	1-Jul-2020	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28 min
57	4-Jul-2020	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	50-70min
58	7-Jul-2019	Sunday	Gold Coast Marathon	Gold Coast	42k	Race
59	8-Jul-2020	Wednesday	Brougham Place Hills - 25 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	25 min
60	11-Jul-2020	Saturday	Seacliff (head south towards Marino Lighthouse)	Start at Seacliff Beach Hotel (coffee there after)	50-70min
61	15-Jul-2020	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k
62	18-Jul-2020	Saturday	Norwood	Start at Norwood Oval, Sfizio Cucina for coffee	45-60min
63	22-Jul-2020	Wednesday	2 or 3 laps @ 1/2 Mara pace	Start of Uni Loop	4.4 or 6.6km
64	25-Jul-2020	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	50-65min
65	29-Jul-2020	Wednesday	4 or 6 * 1k (2 min rest between reps)	Start of Uni Loop - Last Wed	6k
66	1-Aug-2020	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	45-60min
67	5-Aug-2020	Wednesday	Monaghetti's fartlek(290:90,460:60,430:30,415:15)	Start of Uni Loop	20 min
68	8-Aug-2020	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	50-70min
69	12-Aug-2020	Sunday	City to Surf	Sydney	14ks	Race
70	12-Aug-2020	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop
71	15-Aug-2020	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-60min
72	19-Aug-2020	Sunday	Barossa Marathon Festival		5, 10, 21 & 42ks	Race
73	22-Aug-2020	Wednesday	4400m 4 (1min recovery, 2min between sets)	Start of Uni Loop	6.6k
74	25-Aug-2020	Saturday	East Terrace, City	Start on corner of East Terrace and Rundle St, Nano Cafe for coffee	50-70min
75	29-Aug-2020	Wednesday	4 or 6 * 1k (2 min rest between reps) Baz take session @ planetree drive?	Start of Uni Loop - Last Wed	5-6k
76	1-Sep-2020	Saturday	Mile End, Linear Park	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-70min
77	5-Sep-2020	Wednesday	8*600 w 90s recovery	Start of Uni Loop	4.8km
78	8-Sep-2020	Saturday	North Adelaide	Start at Uni Loop, Lion Hotel for coffee	50 - 70 min
79	9-Sep-2020	Saturday	Kangaroo Island Marathon		21 & 42ks	Race
80	13-Sep-2020	Wednesday	2 * (8 * 200m) (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
81	16-Sep-2020	Saturday	Dulwich	Start at GG's cafe	50-70min
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83	23-Sep-2020	Wednesday	2 or 3 laps @ 1/2 Mara pace	Start of Uni Loop	4.4k or 6.6k
84	26-Sep-2020	Saturday	Henley Beach	Start at Henley Jetty, SLSC for coffee	50-70min
85	27-Sep-2020	Sunday	Yurrebilla Trail Run (Ultra)	Starts Belair Railway Station	56ks	Race
86	30-Sep-2020	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop - Last Wed	4.5k
87	3-Oct-2020	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Road	50-70min
88	7-Oct-2020	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 3m between sets)	Start of Uni Loop	5.6k
89	10-Oct-2020	Saturday	Sturt Street, City	Cafe Troppo (Whitmore Square)	50-70min
90	14-Oct-2020	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28 min
91	17-Oct-2020	Saturday	Bowden (pre 10 year anniversary run)	Start and finish at Plant 4	50-70min
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93	21-Oct-2020	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	20 min
94	24-Oct-2020	Saturday	Semaphore	Start at jetty, coffee at Whipped Cafe	50-70min
95	28-Oct-2020	Wednesday	Brougham Place Hills - 25 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	20 min
96	31-Oct-2020	Saturday	Seacliff (head north towards Brighton)	Start at Hotel	50-70min
97	4-Nov-2020	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20 min
98	7-Nov-2020	Saturday	Malvern	Start at Duthy Street Cafe	50-70min
99	11-Nov-2020	Wednesday	4400m 3 (1min recovery, 2min between sets)	Start of Uni Loop	4.8k
100	14-Nov-2020	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	45-60min
101	18-Nov-2020	Wednesday	6 or 4 * 1k (2 min rest between reps) + 4 *200m	Start of Uni Loop	4k - 6.8km
102	21-Nov-2020	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	45-60min
103	25-Nov-2020	Wednesday	8600 w 60s recovery + 4 200m	Start of Uni Loop	5.6 km
104	28-Nov-2020	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-60min
105	2-Dec-2020	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop - Last Wed	20 min
106	5-Dec-2020	Saturday	Walkerville	Start at Nest Cafe, Walkerville Terrace	45-60min
107	9-Dec-2020	Wednesday	Tempo Run (25 minutes)	Start of Uni Loop	25 min
108	12-Dec-2020	Saturday	West Lakes	Start at rowing sheds on Military Rd, Oar for coffee	45-60min
109	16-Dec-2020	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	20 min
110	19-Dec-2020	Saturday	Norwood Parade	start at Norwood Oval, Sfizio Cucina for coffee	45-60min
111	23-Dec-2020	Wednesday	2 * (8 * 200m) (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
112	26-Dec-2020	Saturday	City - Santa hat run	Start corner East Terrace and Rundle Street, coffee at Nano Cafe	45-60min
113	30-Dec-2020	Wednesday	Monaghetti's fartlek (290:90,460:60,430:30,415:15)	Start of Uni Loop - Last Wed	4.8k
114	2-Jan-2021	Saturday	Prospect	Start at Cafe Komodo	45-60min
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3		Monday	Tuesday	Wednesday (ARC Session)	Thursday	Friday	Saturday ARC Session)		Sunday	Select Your Target Race!
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5	21-Mar-2016	Rest	8km, a little faster than Mon	#N/A	8km easy, off-road	8km easy, inc some strides	#N/A	11-13 easy	8km easy	Barossa	29-May-2016
6	28-Mar-2016	Rest	10km steady, on a hilly course	#N/A	8km easy	Warm up, then 5km fast (timed). Warm down	#N/A	11-13 easy	7km easy
7	4-Apr-2016	Rest	10km steady, finishing faster	#N/A	Warm up, then 8 x 90 secs fast, 90 secs slow	Warm up, then 4 x 800m (or 4 x 3 mins), with 3-min recovery jogs	#N/A	11-13 slow	7km easy
8	11-Apr-2016	Rest	10km, fairly fast	#N/A	8km easy	1M jog, then 8km fairly fast, then 1M jog	#N/A	16km slow	7km easy
9	18-Apr-2016	Rest	10km, starting slow, finishing faster	#N/A	8km easy, inc 6 x 150m fast strides	2M slow, then 1M fast, then 2M slow	#N/A	Warm up, then 10K race or 8km pace run (timed)	8km easy, off-road
10	25-Apr-2016	Rest	8km, inc 16 x 1 min fast, 1 min slow	#N/A	5-10km easy	1M easy, then 4-8km fairly fast, then 1M jog	#N/A	16km steady	8km easy
11	2-May-2016	Rest	Rest	#N/A	7km easy	7km on grass, inc 6 x 200m strides	#N/A	Warm up, then 10K race. Warm down	8km easy, off-road if possible
12	9-May-2016	Rest	10km steady, inc bursts up hills	#N/A	8km easy	10-11M, inc 10 x 30 secs fast, 30 secs slow	#N/A	10-12M steady	8km easy, off-road
13	16-May-2016	Rest	8km, inc 16 x 1 min fast, 1 min slow	#N/A	5-10km easy	1M easy, then 4-8km fairly fast, then 1M jog	#N/A	16km steady	8km easy
14	23-May-2016	Rest	10-11M at a comfortable pace	#N/A	8km easy, inc 6 x 30 secs fast	5km, in race kit	#N/A		Race Day for Barossa!
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80	Greenbelt	1-May-2016
81	Barossa	29-May-2016
82	Adelaide	14-Aug-2016
83	Mclaren	9-Oct-2016