Training Plan 2018/19


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2	2-Jan-2019	Wednesday	2 * 8 * 200m (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3,2k
3	5-Jan-2019	Saturday	West Beach	Start at SLSC	45-60min
4	9-Jan-2019	Wednesday	Bridge to Bridge *4	Start of Uni Loop	4.5k
5	12-Jan-2019	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	45-60min
6	16-Jan-2019	Wednesday	200,400,600,800 * 2 (30 seconds recovery per 200m, 3m between sets)	Start of Uni Loop	4k
7	19-Jan-2019	Saturday	Henley Beach	Start at Henley Jetty, Henley SLSC for coffee	45-60min
8	23-Jan-2019	Wednesday	Riverbank - out and back (24min,23min,22min,21min)	Start of Uni Loop	20 min
9	26-Jan-2019	Saturday	City - Australia Day Long Weekend	Start at German Club, 223 Flinders Street - Luigis for coffee	45-60min
10	30-Jan-2019	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop - Last Wed	20 min
11	2-Feb-2019	Saturday	Hove	Start at Wattle Reserve, 100 Esplanade Hove; followed by BBQ breakfast	45-60min
12	6-Feb-2019	Wednesday	4400m 3 (1min recovery, 3min between sets)	Start of Uni Loop	4.8k
13	9-Feb-2019	Saturday	Flinders Park	Start at 94 West cafe, 225 Grange Road (park on Barker Avenue)	45-60min
14	13-Feb-2019	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4.8k
15	16-Feb-2019	Saturday	Seacliff - south towards Light House	Start at Seacliff SLSC	45-60min
16	20-Feb-2019	Wednesday	Tabata reps (20s on, 10s off) - 4 sets of 8; 1 min between each set	Start of Uni Loop
17	23-Feb-2019	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	45-60min
18	27-Feb-2019	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20 min
19	2-Mar-2019	Saturday	Semaphore	Start at Jetty, coffee at Whipped Bakebar Cafe on Semaphore Road	45-60min
20	6-Mar-2019	Wednesday	Tempo Run (15 min out, 15 min back)	Start of Uni Loop	4-5k
21	9-Mar-2019	Saturday	Brownhill Creek - March long weekend	Start at Cafe Bongiorno	50-60min
22	13-Mar-2019	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop	20 min
23	16-Mar-2019	Saturday	Henley Beach	Start at jetty, SLSC for coffee	50-60min
24	20-Mar-2019	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	4-6k
25	23-Mar-2019	Saturday	The Parade, Norwood	Start at Norwood Oval, Sfizio Cucina for coffee	50-65min
26	27-Mar-2019	Wednesday	3 *1600m (1 mile) - 3min between each	Start of Uni Loop - Last Wed	4.8k
27	30-Mar-2019	Saturday	Mile End	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-65min
28	3-Apr-2019	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	20 min
29	6-Apr-2019	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Road	50-65min
30	10-Apr-2019	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop	4.5k
31	13-Apr-2019	Saturday	West Beach	Start at SLSC, and for coffee after	50-65min
32	17-Apr-2019	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop	5.6k
33	20-Apr-2019	Saturday	Dulwich - Easter Long Weekend	Start at GG's Cafe, 68 Dulwich Ave	50-65min
34	24-Apr-2019	Wednesday	6 * 1k (2 min rest between reps)	Start of Uni Loop - Last Wed	6k
35	27-Apr-2019	Saturday	Unley	Coffee at Duthy Street Deli Cafe, 31 Duthy Street Unley	50-65min
36	1-May-2019	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop	4-6ks
37	4-May-2019	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-65min
38	8-May-2019	Wednesday	2 * 8 * 200m (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
39	11-May-2019	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	50-65min
40	15-May-2019	Wednesday	4400m 4 (1min recovery, 3min between sets)	Start of Uni Loop	6.4k
41	18-May-2019	Saturday	Campbelltown	Start at Va Bene Cafe, 636 Lower Nth East Road, Campbelltown	50-65 min
42	18 / 5/ 2019	Saturday	Great Ocean Road Marathon	Victoria	Various distances	Race
43	19/5/2019	Sunday	Great Ocean Road Marathon	Victoria	Various distances	Race
44	22-May-2019	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min) - recovery half as long as the repetition.	Start at Uni Loop	20 min
45	25-May-2019	Saturday	City (East Terrace)	Start Corner of East Terrace and Rundle Steet; Nano cafe for coffee	50-65min
46	29-May-2019	Wednesday	Uni Loop*3 (lap 1 easy, lap 2 10k pace, lap 3 5k pace)	Start of Uni Loop - Last Wed	6.6k
47	1-Jun-2019	Saturday	Stirling	Start at Stirling Hotel	50-70min
48	5-Jun-2019	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop	5-6k
49	8-Jun-2019	Saturday	Sturt Street, City - Queens Birthday Long Weekend	Cafe Troppo (Whitmore Square)	50-70min
50	12-Jun-2019	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop	5.6k
51	15-Jun-2019	Saturday	Pasedena	Start at Pasadena Foodland (coffee at Balthazar Cafe)	45-60min
52	19-Jun-2019	Wednesday	Relay surprise	Start of Uni Loop	4-6k
53	22-Jun-2019	Saturday	Henley Beach	Start at Henley Jetty, Henley SLSC for coffee	45-60min
54	26-Jun-2019	Wednesday	Sam's 666, 6600m 2 with 60s rest in between reps and 3m between sets	Start of Uni Loop - Last Wed	7.2k
55	29-Jun-2019	Saturday	Malvern	Start at Cafe Paparazzi, 291 Unley Road	45-60min
56	3-Jul-2019	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28 min
57	6-Jul-2019	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	10-Jul-2019	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	20 min
60	13-Jul-2019	Saturday	Seacliff (head north towards Brighton)	Start at Seacliff Hotel, and coffee there after	50-70min
61	17-Jul-2019	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k
62	20-Jul-2019	Saturday	Norwood	Start at Norwood Oval, Sfizio Cucina for coffee	45-60min
63	24-Jul-2019	Wednesday	Tabata reps (20s on, 10s off) - 4 sets of 8; 1 min between each set	Start of Uni Loop	20 min
64	27-Jul-2019	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	45-60min
65	31-Jul-2019	Wednesday	6 * 1k (2 min rest between reps)	Start of Uni Loop - Last Wed	6k
66	3-Aug-2019	Saturday	Malvern	Start at Cafe Paparazzi, 291 Unley Road	45-60min
67	7-Aug-2019	Wednesday	Monaghetti's fartlek	Start of Uni Loop	20 min
68	10-Aug-2019	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	50-70min
69	11-Aug-2019	Sunday	City to Surf	Sydney	14ks	Race
70	14-Aug-2019	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop
71	17-Aug-2019	Saturday	Seacliff - north towards Brighton	Start opposite Seacliff Hotel, coffee at Cafe Olive	50-70min
72	18-Aug-2019	Sunday	Barossa Marathon Festival		5, 10, 21 & 42ks	Race
73	21-Aug-2019	Wednesday	Uni Loop*3 (lap 1 easy, lap 2 10k pace, lap 3 5k pace)	Start of Uni Loop	6.6k
74	25-Aug-2019	Saturday	East Terrace, City	Start on corner of East Terrace and Rundle St, Nano Cafe for coffee	50-70min
75	28-Aug-2019	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	5-6k
76	1-Sep-2019	Saturday	Mile End, Linear Park	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-70min
77	1-Sep-2019	Saturday	Kangaroo Island Marathon		21 & 42ks	Race
78	5-Sep-2018	Wednesday	Tempo Run (30 minutes)	Start of Uni Loop	5-7k
79	8-Sep-2018	Saturday	North Adelaide	Start at Uni Loop, Lion Hotel for coffee	50 - 70 min
80	12-Sep-2018	Wednesday	4 *1600m (1 mile) - 3min between each	Start of Uni Loop	6.4k
81	15-Sep-2018	Saturday	Norwood Parade	Start at Norwood Oval, Sfizio Cucina for coffee	50-70min
82	16-Sep-2018	Sunday	City to Bay Fun Run	Starts in CBD	6 & 12ks	Race
83	19-Sep-2018	Wednesday	2 * 8 * 200m (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
84	22-Sep-2018	Saturday	Henley Beach	Start at Henley Jetty, SLSC for coffee	50-70min
85	23-Sep-2018	Sunday	Yurrebilla Trail Run (Ultra)	Starts Belair Railway Station	56ks	Race
86	26-Sep-2018	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop - Last Wed	4.5k
87	29-Sep-2018	Saturday	Prospect - October long weekend	Start at Cafe Komodo, 118 Prospect Road	50-70min
88	3-Oct-2018	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 3m between sets)	Start of Uni Loop	5.6k
89	6-Oct-2018	Saturday	Sturt Street, City	Cafe Troppo (Whitmore Square)	50-70min
90	10-Oct-2018	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28 min
91	13-Oct-2018	Saturday	Woodside (Amy Gillett Trail)	Start and finish at Woodside Providore, 69 Onkaparinga Valley Rd, Woodside	50-70min
92	14-Oct-2018	Sunday	McLaren Vale Half & Melbourne Marathon			Race
93	17-Oct-2018	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	20 min
94	20-Oct-2018	Saturday	Semaphore	Start at jetty, coffee at Whipped Cafe	50-70min
95	24-Oct-2018	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	20 min
96	27-Oct-2018	Saturday	Bonython Park, City	Start at Bonython Park, BYO BBQ	50-70min
97	31-Oct-2018	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop - Last Wed	20 min
98	3-Nov-2018	Saturday	Malvern	Start at Duthy Street Cafe	50-70min
99	7-Nov-2018	Wednesday	4400m 3 (1min recovery, 3min between sets)	Start of Uni Loop	4.8k
100	10-Nov-2018	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	45-60min
101	14-Nov-2018	Wednesday	4 * 1k (2 min rest between reps)	Start of Uni Loop	4k
102	17-Nov-2018	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	45-60min
103	21-Nov-2018	Wednesday	Uni Loop*3 (lap 1 easy, lap 2 10k pace, lap 3 5k pace)	Start of Uni Loop	6.6k
104	24-Nov-2018	Saturday	Seacliff (head north towards Brighton)	Start at SLSC, coffee there after	45-60min
105	28-Nov-2018	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20 min
106	1-Dec-2018	Saturday	Walkerville	Start at Nest Cafe, Walkerville Terrace	45-60min
107	5-Dec-2018	Wednesday	Tempo Run (25 minutes)	Start of Uni Loop	25 min
108	8-Dec-2018	Saturday	West Beach	Start at SLSC, coffee at SLSC	45-60min
109	12-Dec-2018	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	20 min
110	15-Dec-2018	Saturday	Norwood Parade	Start at Norwood Oval, Sfizio Cucina for coffee	45-60min
111	19-Dec-2018	Wednesday	2 * 8 * 200m (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
112	22-Dec-2018	Saturday	City - Santa hat run	Start corner East Terrace and Rundle Street, coffee at Nano Cafe	45-60min
113	26-Dec-2018	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop - Last Wed	4.8k
114	29-Dec-2018	Saturday	Henley Beach	SLSC start and for coffee	45-60min
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3		Monday	Tuesday	Wednesday (ARC Session)	Thursday	Friday	Saturday ARC Session)		Sunday	Select Your Target Race!
4	Week Starting			Session			Venue	Distance		Event	Date
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