Training Plan 2017


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2	2-Jan-2019	Wednesday	10 * 200m, Beginners 8*200 (30 seconds rest in between)	Start of Uni Loop	2k, Beg 1.6k
3	5-Jan-2019	Saturday	West Beach	Start at SLSC	45-60min
4	9-Jan-2019	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop	4.5k, Beg 3.4k
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), Beginners 200, 400,600 * 2	Start of Uni Loop	4k, Beg 2.4k
7	19-Jan-2019	Saturday	City	Start at Flinders Street Project, 276 Flinders Street	45-60min
8	24-Jan-2018	Wednesday	Riverbank - out and back (24min,23min,22min,21min)	Start of Uni Loop - Last Wed	4-6k
9	27-Jan-2018	Saturday	Henley Beach (7:30 am start)	Start at Henley Jetty, Henley SLSC for coffee	45-60min
10	31-Jan-2018	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop - Last Wed	4-6ks
11	3-Feb-2018	Saturday	Brighton	Start at Hove Park, Esplanade followed by BBQ breakfast	45-60min
12	7-Feb-2018	Wednesday	Light loops	Start of Uni Loop	4-5k
13	10-Feb-2018	Saturday	City	Start at East of Norman, 44 Sturt St	45-60min
14	14-Feb-2018	Wednesday	4400m 3 (1min recovery, 3min between sets), Beginners 3400m 3	Start of Uni Loop	4.8k, Beg 3.6k
15	17-Feb-2018	Saturday	Kurralta Park	Start at Froth & Fodder, 41 Mortimer St	45-60min
16	21-Feb-2018	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop - Last Wed
17	24-Feb-2018	Saturday	West Beach	Start at SLSC	45-60min
18	28-Feb-2018	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop - Last Wed	5.4k, 4.4k
19	3-Mar-2018	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Road	45-60min
20	7-Mar-2018	Wednesday	Riverbank - out and back (24min,23min,22min,21min)	Start of Uni Loop	4-5k
21	10-Mar-2018	Saturday	Brownhill Creek - March long weekend	Start at Cafe Bongiorno	50-60min
22	14-Mar-2018	Wednesday	Group speedwork (20 minutes * 100 m reps - fast, medium, beginner group)	Start of Uni Loop	5-6k
23	17-Mar-2018	Saturday	Seacliff - north towards Brighton	Start at Seacliff SLSC	50-60min
24	21-Mar-2018	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4-6k
25	24-Mar-2018	Saturday	The Parade, Norwood	Start at Norwood Oval, The Colonist for coffee	50-65min
26	28-Mar-2018	Wednesday	3 1600m (1 mile) - 3min between each, Beginners 21600m - 3min between each	Start of Uni Loop - Last Wed	4.8k, 3.2k
27	31-Mar-2018	Saturday	Mile End, Linear Park (Easter Long Weekend)	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-65min
28	4-Apr-2018	Wednesday	16 * 200m, Beginners 10*200 (60 sec between reps)	Start of Uni Loop	3.2k, Beg 2k
29	7-Apr-2018	Saturday	City	Start at Flinders Street, coffee at Flinders Street Project, 276 Flinders St	50-65min
30	11-Apr-2018	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop	4.5k, Beg 3.4k
31	14-Apr-2018	Saturday	North Adelaide	Start at Uni Loop, Lion Hotel for coffee	50-65min
32	18-Apr-2018	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets), Beginners 400,600,800 * 2 (start 0, out 400, out 600, back 800, out 1km, back 1km, out 800, back 600, back 400)	Start of Uni Loop	5.6k, Beg 3.6k
33	21-Apr-2018	Saturday	Henley Beach	Start at SLSC	50-65min
34	22-Apr-2018	Sunday	Clare Valley Half Marathon	Clare	6, 10 & 21ks	Race
35	25-Apr-2018	Wednesday	Riverbank - out and back (25min,24min,23min,22min)	Start of Uni Loop - Last Wed	4-6k
36	28-Apr-2018	Saturday	Unley	Coffee at Duthy Street Deli Cafe, 31 Duthy Street Unley	50-65min
37	2-May-2018	Wednesday	Light Loops	Start of Uni Loop	4-6ks
38	5-May-2018	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-65min
39	9-May-2018	Wednesday	Fartlek (3 phase) - 25 minutes (2min rest at 12 min mark)	Start of Uni Loop	5-6k
40	12-May-2018	Saturday	Dulwich	Start at GG's Cafe, 68 Dulwich Ave	50-65min
41	16-May-2018	Wednesday	4400m 4 (1min recovery, 3min between sets), Beginners 4400m 3	Start of Uni Loop	6.4k, Beg 4.8k
42	19-May-2018	Saturday	Belair National Park	Start at Golf Club, coffee at Joan's Pantry	50-70min
43	19-May-2018	Saturday	Great Ocean Road Marathon	Victoria	Various distances	Race
44	20-May-2018	Sunday	Great Ocean Road Marathon	Victoria	Various distances	Race
45	23-May-2018	Wednesday	Tabata reps (20s on, 10s off) - 8for beginners, 10for advanced, 30 seconds rest between reps	Start at Uni Loop
46	26-May-2018	Saturday	Prospect	Start at Cafe Komodo	50-65min
47	27-May-2018	Sunday	Adelaide Marathon Running Festival	City	5, 10, 21 & 42ks	Race
48	30-May-2018	Wednesday	Uni Loop3 (lap 1 easy, lap 2 10k pace, lap 3 5k pace), Beg Uni Loop 2.5 (lap 1 easy, lap 2 10k pace, last half lap 5k pace)	Start of Uni Loop - Last Wed	6.6k, 5.4k
49	2-Jun-2018	Saturday	Campbelltown	Start at Cafe Va Beme	50-70min
50	6-Jun-2018	Wednesday	Light Loops (25 minutes)	Start of Uni Loop	5-6k
51	10-Jun-2018	Saturday	Sturt Street, City - Queens Birthday Long Weekend	Cafe Troppo (Whitmore Square)	50-70min
52	13-Jun-2018	Wednesday	3 * 2k, 2 * 2k (2 min between reps)	Start of Uni Loop	6k & 4k
53	16-Jun-2018	Saturday	Pasedena	Start at Pasadena Foodland (coffee at Balthazar Cafe)	45-60min
54	20-Jun-2018	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4-6k
55	23-Jun-2018	Saturday	ARC Club Day - 12pm start followed by BBQ	Victoria Park	45-60min
56	27-Jun-2018	Wednesday	Sam's 666, 6600m 2 with 60s rest in between reps and 3m between sets	Start of Uni Loop - Last Wed	7.2k
57	30-Jun-2018	Saturday	Henley Beach	Start at Henley Jetty, Henley SLSC for coffee	45-60min
58	30-Jun-2018	Sunday	Gold Coast Marathon	Queensland	21 & 42ks	Race
59	1-Jul-2018	Sunday	Gold Coast Marathon	Queensland	21 & 42ks	Race
60	4-Jul-2018	Wednesday	Light loops	Start of Uni Loop	25 min
61	7-Jul-2018	Saturday	Linear Park, Torrensville	Start at Cafe Modinetti	5.6k, Beg 3.4k
62	11-Jul-2018	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k, Beg 3.2k
63	14-Jul-2018	Saturday	City	Start at Cafe Panacea, Halifax Street	50-70min
64	18-Jul-2018	Wednesday	Riverbank - out and back (25min,24min,23min,22min)	Start of Uni Loop	4-6k
65	21-Jul-2018	Saturday	Stirling	Start at Stirling Hotel	45-60min
66	22-Jul-2018	Sunday	Greenbelt Challenge	City	5, 10, 21 & 30ks	Race
67	25-Jul-2018	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop - Last Wed	4-6ks
68	28-Jul-2018	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	45-60min
69	1-Aug-2018	Wednesday	Fartlek (3 phase) - 25 minutes (2min rest at 12 min mark)	Start of Uni Loop	5-6k
70	4-Aug-2018	Saturday	Unley	Start at Cafe Paparazzi, 291 Unley Road	45-60min
71	8-Aug-2018	Wednesday	4400m 4 (1min recovery, 2min between sets), Beginners 3400m 4	Start of Uni Loop	6.4k, Beg 4.8k
72	11-Aug-2018	Saturday	Dulwich	Start at GG's Cafe, 68 Dulwich Ave	50-70min
73	12-Aug-2018	Sunday	City to Surf	Sydney	14ks	Race
74	15-Aug-2018	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop
75	18-Aug-2018	Saturday	Seacliff - north towards Brighton	Start at Seacliff Jetty, coffee at Cafe Olive	50-70min
76	22-Aug-2018	Wednesday	Uni Loop3 (lap 1 easy, lap 2 10k pace, lap 3 5k pace), Beg Uni Loop 2.5 (lap 1 easy, lap 2 10k pace, last half lap 5k pace)	Start of Uni Loop	6.6k, 5.4k
77	25-Aug-2018	Saturday	East Terrace, City	Start on corner of East Terrace and Rundle St, Nano Cafe for coffee	50-70min
78	29-Aug-2018	Wednesday	Light Loops	Start of Uni Loop - Last Wed	5-6k
79	1-Sep-2018	Saturday	Oakbank (Amy Gillett Trail)	Start just north of Oakbank, coffee at Kelsey Cottage (Balhannah)	50-70min
80	1-Sep-2018	Saturday	Kangaroo Island Marathon		21 & 42ks	Race
81	5-Sep-2018	Wednesday	Tempo Run (30 minutes)	Start of Uni Loop	5-7k
82	8-Sep-2018	Saturday	Hyde Park	Start at Hyde Park Tavern, coffee at Cafe Cotto	50-70min
83	12-Sep-2018	Wednesday	15*200m (30 sec rest between)	Start of Uni Loop	4-6k	3k
84	15-Sep-2018	Saturday	North Adelaide	Start at Uni Loop, Lion Hotel for coffee	50 - 70 min
85	16-Sep-2018	Sunday	City to Bay Fun Run	Starts in CBD	6 & 12ks	Race
86	19-Sep-2018	Wednesday	4 1600m (1 mile) - 3min between each, Beginners 31600m - 3min between each	Start of Uni Loop	6.4k, 4.8k
87	22-Sep-2018	Saturday	Norwood Parade	Start at Norwood Oval, Colonist Hotel for coffee	50-70min
88	23-Sep-2018	Sunday	Yurrebilla Trail Run (Ultra)	Starts Belair Railway Station	56ks	Race
89	26-Sep-2018	Wednesday	11 * 200m, Beginners 8*200	Start of Uni Loop - Last Wed	2.2k, Beg 1.6k
90	29-Sep-2018	Saturday	Henley Beach - October long weekend	Start at Henley Jetty, SLSC for coffee	50-70min
91	3-Oct-2018	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop	4.5k, Beg 3.4k
92	6-Oct-2018	Saturday	Mile End, Linear Park	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-70min
93	10-Oct-2018	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 3m between sets), Beginners 400,600,800 * 2	Start of Uni Loop	5.6k, Beg 3.6k
94	13-Oct-2018	Saturday	City	Start at East of Norman, Sturt Street	50-70min
95	14-Oct-2018	Sunday	McLaren Vale Half & Melbourne Marathon			Race
96	17-Oct-2018	Wednesday	4400m 4 (1min recovery, 3min between sets), Beginners 4400m 3	Start of Uni Loop	6.4k, Beg 4.8k
97	20-Oct-2018	Saturday	Stirling	Start at Stirling Hotel	50-70min
98	24-Oct-2018	Wednesday	TBC - Specialist coaching session with Tony Checker at Immanuel Colllege - $15 charge	Immanuel College Fitness Centre, Novar Gardens	60 min
99	27-Oct-2018	Saturday	Semaphore	Start at jetty, coffee at Whipped Cafe	50-70min
100	31-Oct-2018	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop - Last Wed	4-6k
101	3-Nov-2018	Saturday	Bonython Park, City	Start at Bonython Park, BYO BBQ	50-70min
102	4-Nov-2018	Sunday	New York Marathon	New York City, USA	42ks	Race
103	7-Nov-2018	Wednesday	Fartlek (3 phase) - 25 minutes (2min rest at 12 min mark)	Start of Uni Loop	4-5k
104	10-Nov-2018	Saturday	Malvern	Start at Duthy Street Cafe	50-70min
105	14-Nov-2018	Wednesday	4400m 3 (1min recovery, 3min between sets), Beginners 4400m 2	Start of Uni Loop	4.8k, Beg 3.6k
106	17-Nov-2018	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	45-60min
107	21-Nov-2018	Wednesday	Group speedwork (20 minutes * 100 m reps - fast, medium, beginner group) - 30 sec rest between 100s	Start of Uni Loop
108	24-Nov-2018	Saturday	Belair National Park	Start at Golf Club, coffee at Joan's Pantry	45-60min
109	28-Nov-2018	Wednesday	Uni Loop2.5 (lap 1 easy, lap 2 10k pace, last half lap 5k pace) Beg Uni Loop 2 (lap 1 easy, lap 2 10k pace)	Start of Uni Loop - Last Wed	5.4k, 4.4k
110	1-Dec-2018	Saturday	West Beach	Start at West Beach SLSC	45-60min
111	5-Dec-2018	Wednesday	Light Loops (20 minutes)	Start of Uni Loop	4-5k
112	8-Dec-2018	Saturday	Walkerville	Start at Nest Cafe, Walkerville Terrace	5k
113	12-Dec-2018	Wednesday	Tempo Run (25 minutes)	Start of Uni Loop	5-6k
114	15-Dec-2018	Saturday	Seacliff	Start at SLSC, coffee at SLSC	45-60min
115	19-Dec-2018	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4-6k
116	22-Dec-2018	Saturday	City - Santa hat run	Start corner East Terrace and Rundle Street, coffee at Nano Cafe
117	26-Dec-2018	Wednesday	11 * 200m, Beginners 8*200 (30 second rest in between)	Start of Uni Loop - Last Wed	4.8k, 3.2k
118	29-Dec-2018	Saturday	Henley Beach	Start at jetty, coffee at SLSC	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