Training Plan 2017


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2	3-Jan-2018	Wednesday	10 * 200m, Beginners 8*200 (30 seconds rest in between)	Start of Uni Loop	2k, Beg 1.6k
3	6-Jan-2018	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	45-60min
4	10-Jan-2018	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop	4.5k, Beg 3.4k
5	13-Jan-2018	Saturday	West Beach	Start at SLSC	45-60min
6	17-Jan-2018	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	20-Jan-2018	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	Norwood Parade	Start at Norwood Oval, The Colonist for coffee	45-60min
10	31-Jan-2018	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop	4-6ks
11	3-Feb-2018	Saturday	Brighton	Start at Hove Park, Esplanade followed by BBQ breakfast	45-60min
12	8-Feb-2017	Wednesday	Light loops	Start of Uni Loop	4-5k
13	11-Feb-2017	Saturday	City	Start at East of Norman, 44 Sturt St	45-60min
14	15-Feb-2017	Wednesday	4400m 3 (1min recovery, 3min between sets), Beginners 3400m 3	Start of Uni Loop	4.8k, Beg 3.6k
15	18-Feb-2017	Saturday	Kurralta Park	Start at Froth & Fodder, 41 Mortimer St	45-60min
16	19-Feb-2017	Sunday	Dolphin Run	Semaphore	5 & 10ks	Race
17	22-Feb-2017	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop - Last Wed
18	25-Feb-2017	Saturday	West Beach	Start at SLSC	45-60min
19	1-Mar-2017	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop	5.4k, 4.4k
20	4-Mar-2017	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	45-60min
21	8-Mar-2017	Wednesday	Riverbank - out and back (24min,23min,22min,21min)	Start of Uni Loop	4-5k
22	11-Mar-2017	Saturday	Brownhill Creek - March long weekend	Start at Cafe Bongiorno	50-60min
23	15-Mar-2017	Wednesday	Group speedwork (20 minutes * 100 m reps - fast, medium, beginner group)	Start of Uni Loop	5-6k
24	18-Mar-2017	Saturday	Seacliff - north towards Brighton	Start at Seacliff SLSC	50-60min
25	19-Mar-2017	Sunday	Bay to City	Starts in Glenelg	4.5 or 4k	Race
26	22-Mar-2017	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4-6k
27	25-Mar-2017	Saturday	The Parade, Norwood	Start at Norwood Oval, The Colonist for coffee	50-65min
28	29-Mar-2017	Wednesday	3 1600m (1 mile) - 3min between each, Beginners 21600m - 3min between each	Start of Uni Loop - Last Wed	4.8k, 3.2k
29	1-Apr-2017	Saturday	Linear Park, Thebarton	Star at Entropy, Little Queen Street, Thebarton	50-65min
30	2-Apr-2017	Sunday	Clare Valley Half Marathon		21k	Race
31	5-Apr-2017	Wednesday	16 * 200m, Beginners 10*200 (60 sec between reps)	Start of Uni Loop	3.2k, Beg 2k
32	8-Apr-2017	Saturday	City	Start at Flinders Street, coffee at Flinders Street Project, 276 Flinders St	50-65min
33	9-Apr-2017	Sunday	Australian Mountain Running Championships	Ambers Ridge	6.5-13k	Race
34	12-Apr-2017	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop	4.5k, Beg 3.4k
35	15-Apr-2017	Saturday	North Adelaide (Easter Long Weekend)	Start at Uni Loop, Lion Hotel for coffee	5k
36	19-Apr-2017	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
37	22-Apr-2017	Saturday	Henley Beach	Start at SLSC	50-65min
38	23-Apr-2017	Sunday	Cleland Trail Running Championships 2015	Cleland National Park	6, 12 & 24ks	Race
39	26-Apr-2017	Wednesday	Riverbank - out and back (25min,24min,23min,22min)	Start of Uni Loop - Last Wed	4-6k
40	29-Apr-2017	Saturday	Unley	Coffee at Duthy Street Deli Cafe, 31 Duthy Street Unley	50-65min
41	30-Apr-2017	Sunday	Greenbelt Half Marathon	Start in Athelstone - to City	5,10 & 21ks	Race
42	3-May-2017	Wednesday	Light Loops	Start of Uni Loop	4-6ks
43	6-May-2017	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-65min
44	7-May-2017	Saturday/Sunday	Hubert 100	Flinders Ranges	42 - 161k	Race
45	10-May-2017	Wednesday	Fartlek (3 phase) - 25 minutes (2min rest at 12 min mark)	Start of Uni Loop	5-6k
46	13-May-2017	Saturday	Dulwich	Start at GG's Cafe, 68 Dulwich Ave	50-65min
47	14-May-2017	Sunday	Mother's Day Classic	City	Various distances	Race
48	17-May-2017	Wednesday	4400m 4 (1min recovery, 3min between sets), Beginners 4400m 3	Start of Uni Loop	6.4k, Beg 4.8k
49	20-May-2017	Saturday	Belair National Park	BBQ breakfast	50-70min
50	20-May-2017	Saturday	Great Ocean Road Marathon	Victoria	Various distances	Race
51	21-May-2017	Sunday	Great Ocean Road Marathon	Victoria	Various distances	Race
52	24-May-2017	Wednesday	Tabata reps (20s on, 10s off) - 8for beginners, 10for advanced, 30 seconds rest between reps	Start at Uni Loop
53	27-May-2017	Saturday	Prospect	Start at Cafe Komodo	50-65min
54	28-May-2017	Sunday	Barossa Marathon	Tanunda	5, 10, 21 & 42ks	Race
55	31-May-2017	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
56	3-Jun-2017	Saturday	Campbelltown	Start at Cafe Va Beme	50-70min
57	7-Jun-2017	Wednesday	Light Loops (25 minutes)	Start of Uni Loop	5-6k
58	10-Jun-2017	Saturday	Sturt Street, City - Queens Birthday Long Weekend	Cafe Troppo (Whitmore Square)	50-70min
59	14-Jun-2017	Wednesday	3 * 2k, 2 * 2k (2 min between reps)	Start of Uni Loop	6k & 4k
60	17-Jun-2017	Saturday	Pasedena	Start at Pasadena Foodland (coffee at Balthazar Cafe)	45-60min
61	18-Jun-2017	Sunday	Mt Misery	Fox Creek	TBA	Race
62	21-Jun-2017	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4-6k
63	24-Jun-2017	Saturday	ARC Club Day - 12pm start followed by BBQ	Victoria Park	45-60min
64	25-Jun-2017	Sunday	Victoria Parklands Loop	CBD	5, 10 & 25ks	Race
65	28-Jun-2017	Wednesday	Sam's 666, 6600m 2 with 60s rest in between reps and 3m between sets	Start of Uni Loop - Last Wed	7.2k
66	1-Jul-2017	Saturday	Stirling - fast and beginner groups	Start at Stirling Hotel & coffee there afterwards	45-60min
67	2-Jul-2017	Sunday	Gold Coast Marathon	Queensland	21 & 42ks	Race
68	5-Jul-2017	Wednesday	Light loops	Start of Uni Loop	25 min
69	8-Jul-2017	Saturday	Linear Park, Torrensville	Start at Cafe Modinetti	5.6k, Beg 3.4k
70	12-Jul-2017	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k, Beg 3.2k
71	15-Jul-2017	Saturday	City	Start at Cafe Panacea, Halifax Street	50-70min
72	19-Jul-2017	Wednesday	Riverbank - out and back (25min,24min,23min,22min)	Start of Uni Loop	4-6k
73	22-Jul-2017	Saturday	West Beach	Start at SLSC	45-60min
74	23-Jul-2017	Sunday	Hills to Henley	Start Athelstone - Finish Henley Beach	5, 12 & 30ks	Race
75	26-Jul-2017	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop - Last Wed	4-6ks
76	29-Jul-2017	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	45-60min
77	2-Aug-2017	Wednesday	Fartlek (3 phase) - 25 minutes (2min rest at 12 min mark)	Start of Uni Loop	5-6k
78	5-Aug-2017	Saturday	Unley	Start at Cafe Paparazzi, 291 Unley Road	45-60min
79	6-Aug-2017	Sunday	Fitzy's Five	Start at North Terrace	5k	Race
80	9-Aug-2017	Wednesday	4400m 4 (1min recovery, 2min between sets), Beginners 3400m 4	Start of Uni Loop	6.4k, Beg 4.8k
81	12-Aug-2017	Saturday	Dulwich	Start at GG's Cafe, 68 Dulwich Ave	50-70min
82	13-Aug-2017	Sunday	City to Surf	Sydney	14ks	Race
83	16-Aug-2017	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop
84	19-Aug-2017	Saturday	Seacliff - north towards Brighton	Start at Cafe Olive	50-70min
85	20-Aug-2017	Sunday	Adelaide Marathon Running Festival	City	10, 21 & 42ks	Race
86	23-Aug-2016	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
87	26-Aug-2017	Saturday	East Terrace, City	Start on corner of East Terrace and Rundle St, Nano Cafe for coffee	50-70min
88	26-Aug-2017	Saturday	Kangaroo Island Marathon		21 & 42ks	Race
89	30-Aug-2017	Wednesday	Light Loops	Start of Uni Loop - Last Wed	5-6k
90	2-Sep-2017	Saturday	Kurralta Park	Start at Froth & Fodder, 41 Mortimer St	50-70min
91	6-Sep-2017	Wednesday	Tempo Run (30 minutes)	Start of Uni Loop	5-7k
92	9-Sep-2017	Saturday	Hyde Park	Start at Zahr Mezze Cafe Bar	50-70min
93	13-Sep-2017	Wednesday	15*200m (30 sec rest between)	Start of Uni Loop	4-6k	3k
94	16-Sep-2017	Saturday	North Adelaide	Start at Uni Loop, Lion Hotel for coffee	50 - 70 min
95	17-Sep-2017	Sunday	City to Bay Fun Run	Starts in CBD	6 & 12ks	Race
96	20-Sep-2017	Wednesday	4 1600m (1 mile) - 3min between each, Beginners 31600m - 3min between each	Start of Uni Loop	6.4k, 4.8k
97	23-Sep-2017	Saturday	Norwood Parade	Start at Norwood Oval, Colonist Hotel for coffee	50-70min
98	24-Sep-2017	Sunday	Yurrebilla Trail Run (Ultra)	Starts Belair Railway Station	56ks	Race
99	27-Sep-2017	Wednesday	11 * 200m, Beginners 8*200	Start of Uni Loop - Last Wed	2.2k, Beg 1.6k
100	30-Sep-2017	Saturday	Henley Beach - October long weekend	Start at Henley Square, breakfast at the surf club	50-70min
101	4-Oct-2017	Wednesday	Bridge to Bridge (4), Beginners 3	Start of Uni Loop	4.5k, Beg 3.4k
102	7-Oct-2017	Saturday	Thebarton	Start at Entropy	50-70min
103	11-Oct-2017	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
104	14-Oct-2017	Saturday	City	Start at East of Norman, Sturt Street	50-70min
105	15-Oct-2017	Sunday	McLaren Vale Half & Melbourne Marathon			Race
106	18-Oct-2017	Wednesday	4400m 4 (1min recovery, 3min between sets), Beginners 4400m 3	Start of Uni Loop	6.4k, Beg 4.8k
107	21-Oct-2017	Saturday	Stirling	Start at Stirling Hotel	50-70min
108	25-Oct-2017	Wednesday	Specialist coaching session with Tony Checker at Immanuel Colllege - $15 charge	Immanuel College Fitness Centre, Novar Gardens	60 min
109	28-Oct-2017	Saturday	Semaphore	Start at jetty, coffee at Whipped Cafe	50-70min
110	1-Nov-2017	Wednesday	Brougham Place Hills - 20 minutes (Amrap)	Start of Uni Loop	4-6k
111	4-Nov-2017	Saturday	Bonython Park, City	Start at Bonython Park, BYO BBQ	50-70min
112	5-Nov-2017	Sunday	New York Marathon	New York City, USA	42ks	Race
113	8-Nov-2017	Wednesday	Fartlek (3 phase) - 25 minutes (2min rest at 12 min mark)	Start of Uni Loop	4-5k
114	11-Nov-2017	Saturday	Malvern	Start at Duthy Street Cafe	50-70min
115	12-Nov-2017	Sunday	Glenelg Classic	Westbeach	5 & 10ks	Race
116	15-Nov-2017	Wednesday	4400m 3 (1min recovery, 3min between sets), Beginners 4400m 2	Start of Uni Loop	4.8k, Beg 3.6k
117	18-Nov-2017	Saturday	Dulwich	Start at Cafe GiGi's	45-60min
118	22-Nov-2017	Wednesday	Group speedwork (20 minutes * 100 m reps - fast, medium, beginner group) - 30 sec rest between 100s	Start of Uni Loop
119	25-Nov-2017	Saturday	Belair National Park	Start at Golf Club and coffee TBA	45-60min
120	29-Nov-2017	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
121	2-Dec-2017	Saturday	West Beach	Start at West Beach SLSC	45-60min
122	3-Dec-2017	Sunday	SARRC Christmas Fun Run			Race
123	6-Dec-2017	Wednesday	Light Loops (20 minutes)	Start of Uni Loop	4-5k
124	9-Dec-2017	Saturday	Walkerville	Start at Nest Cafe, Walkerville Terrace	5k
125	13-Dec-2017	Wednesday	Tempo Run (25 minutes)	Start of Uni Loop	5-6k
126	16-Dec-2017	Saturday	Seacliff	Start at SLSC	45-60min
127	20-Dec-2017	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4-6k
128	23-Dec-2017	Saturday	City - Santa hat run	Start corner East Terrace and Rundle Street, coffee at Nano Cafe
129	27-Dec-2017	Wednesday	11 * 200m, Beginners 8*200 (30 second rest in between)	Start of Uni Loop - Last Wed	4.8k, 3.2k
130	30-Dec-2017	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