Training Plan 2022 - Google Drive


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3	30-Dec-2023	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	50-70min
4	4-Jan-2023	Wednesday	Bridge to Bridge *4	Start of Uni Loop
5	7-Jan-2023	Saturday	Maddie's run. Grange Beach	Meet at Grange Jetty, coffe after at Cooks Pantry (6 Jetty St., Grange)	45-60min
6	11-Jan-2023	Wednesday	(4 * 800m) + (8 * 200m)	Start of Uni Loop	4.8k
7	14-Jan-2023	Saturday	West Beach	Start at Beachside Cafe (5 West Beach Rd.). Coffee/breakfast there after	50-70min	Pasadena	Start at Balthazar Cafe (20 Fiveash Dr, Pasadena). Running towards Colonel Light Gardens
8	18-Jan-2023	Wednesday	Tempo Run (10 min out, 10 min back)	Start of Uni Loop	20 min
9	21-Jan-2023	Saturday	Hove	Start at Wattle Reserve, 100 Esplanade Hove; followed by BBQ breakfast	45-60min
10	25-Jan-2023	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop - Last Wed	20 min
11	28-Jan-2023	Saturday	Unley	Coffee at Brick and Stones Cafe, 190 Unley Road, Unley	50-65min
12	1-Feb-2023	Wednesday	21k,2800m,2400m,2200m.30sec rest per 200m	Start of Uni Loop	4.8k
13	4-Feb-2023	Saturday	Western city loop (Baz)	Start at My Kingdom for a Horse, 191 Wright Street	45-60min
14	8-Feb-2023	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	30min
15	11-Feb-2023	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	45-60min
16	15-Feb-2023	Wednesday	Tabata reps (20s on, 10s off) - 4 sets of 8; 1 min rest between each set	Start of Uni Loop	20 min
17	18-Feb-2023	Saturday	Norwood	Start at Norwood Oval, Sfizio Cucina for coffee	45-60min
18	22-Feb-2023	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20 min
19	25-Feb-2023	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-60min
20	1-Mar-2023	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop
21	4-Mar-2023	Saturday	Brighton, Running south towards lighthouse.	Start at Jetty, coffee at Alimentary Eatery (Jetty Rd)	50-60min
22	8-Mar-2023	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop	20 min
23	11-Mar-2023	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-65min
24	15-Mar-2023	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k
25	18-Mar-2023	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	50-65min
26	22-Mar-2023	Wednesday	4 * 1k (2 min rest between reps) + 4 *200m	Start of Uni Loop	4.8k
27	25-Mar-2023	Saturday	West Beach	Start at SLSC, and for coffee after	50-65min
28	29-Mar-2023	Wednesday	JB's M-loops	Start of Uni Loop - Last Wed	6.6k
29	1-Apr-2023	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Road	50-65min
30	5-Apr-2023	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	20 min
31	8-Apr-2023	Saturday	Mile End	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-65min
32	12-Apr-2023	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop	5.6k
33	15-Apr-2023	Saturday	West Lakes	Start at Oar Cafe (next to boat sheds)	50-65 min	Grange Run	Meet and start at Grange Jetty. Coffee after at The Cooks Pantry (6 Jetty St., Grange)
34	19-Apr-2023	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28min
35	22-Apr-2023	Saturday	Unley	Start at Duthy Street Cafe, 31 Duthy Street	45-60min
36	26-Apr-2023	Wednesday	6 * 1k (2 min rest between reps)	Start of Uni Loop - Last Wed	6k
37	29-Apr-2023	Saturday	Campbelltown	Start at Va Bene Cafe, 636 Lower Nth East Road, Campbelltown	50-65 min
38	3-May-2023	Wednesday	11 * 200m (* 2) - 30 sec rest between each, 2 min between sets	Start of Uni Loop	4.4k
39	6-May-2023	Saturday	Henley Beach	Start at Henley Square, coffee at SLSC	50-70min
40	10-May-2023	Wednesday	4400m 4 (1min recovery, 3min between sets)	Start of Uni Loop	6.4k
41	13-May-2023	Saturday	Stirling	Start at Stirling Hotel	50-65min
42	17-May-2023	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min) - recovery half as long as the repetition.	Start at Uni Loop	20 min
43	20-May-2023	Saturday	City (East Terrace)	Start Corner of East Terrace and Rundle Steet; Nano cafe for coffee	50-65min
44	24-May-2023	Wednesday	4*1600m - 2 min rest between each	Start of Uni Loop	6.4k
45	27-May-2023	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-70min
46	31-May-2023	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	25 min
47	3-Jun-2023	Saturday	Western city loop (Baz)	Start at My Kingdom for a Horse, 191 Wright Street	45-60min
48	7-Jun-2023	Wednesday	2400, 2800,11600,2800,2*400	Start of Uni Loop	6.4k
49	10-Jun-2023	Saturday	Dulwich	Start at White Picket Coffee House, Dulwich Ave	50-70min
50	14-Jun-2023	Wednesday	Monaghetti's fartlek (290:90,460:60,430:30,415:15)	Start of Uni Loop	4-6k
51	17-Jun-2023	Saturday	Seacliff	Start opposite Seacliff Beach Hotel, coffee there after	45-60min
52	21-Jun-2023	Wednesday	Sam's 666, 6600m 2 with 60s rest in between reps and 2min between sets.	Start of Uni Loop	7.2k
53	24-Jun-2023	Saturday	Unley	Coffee at Brick and Stones Cafe, 190 Unley Road, Unley	50-65min
54	28-Jun-2023	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop - Last Wed	28 min
55	1-Jul-2023	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	50-70min
56	5-Jul-2023	Wednesday	Brougham Place Hills - 25 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	25 min
57	8-Jul-2023	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-70min
58	12-Jul-2023	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k
59	15-Jul-2023	Saturday	College Park, Linear Park	Start at FIX Speciality Coffee, 27 Torrens St, College Park	45-60min
60	19-Jul-2023	Wednesday	8*800 - 2 min rest between each	Start of Uni Loop	6.4k
61	22-Jul-2023	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-60min
62	26-Jul-2023	Wednesday	21600, 21000, 2*400 - 2min between each	Start of Uni Loop - Last Wed	6k
63	29-Jul-2023	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	45-60min
64	2-Aug-2023	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop	20 min
65	5-Aug-2023	Saturday	Norwood	Start at The Run House (38 Charles Street, Norwood). Coffee there after.	45-60min
66	9-Aug-2023	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop
67	12-Aug-2023	Saturday	Brighton (running south towards lighthouse)	Start at Brighton Jetty (coffee at A Cafe etc ,1/71 Jetty Rd.)	50-70min
68	16-Aug-2023	Wednesday	4400m 4 (1min recovery, 2min between sets)	Start of Uni Loop	6.4k
69	19-Aug-2023	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee afterwards at Sheoak Cafe (38 Sheoak Rd, Belair)	50-65min
70	23-Aug-2023	Wednesday	6 * 1k (2 min rest between reps)	Start of Uni Loop	6k
71	26-Aug-2023	Saturday	West Lakes	Start at rowing sheds on Military Rd, Oar for coffee	50-70min
72	30-Aug-2023	Wednesday	JB's M-loops	Start of Uni Loop - Last Wed	6.6k
73	2-Sep-2023	Saturday	East Terrace, City	Start on corner of East Terrace and Rundle St, Nano Cafe for coffee	50-70min
74	6-Sep-2023	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop	25mins
75	9-Sep-2023	Saturday	Pasadena	Start at Balthazar Cafe (20 Fiveash Dr, Pasadena). Running towards Colonel Light Gardens	50-60min
76	13-Sep-2023	Wednesday	21k,2800m,2400m,2200m.30sec rest per 200m	Start of Uni Loop	4.8k
77	16-Sep-2023	Saturday	Dulwich	Start at White Picket Coffee House, Dulwich Ave	50-70min
78	20-Sep-2023	Wednesday	Monaghetti's fartlek (290:90,460:60,430:30,415:15)	Start of Uni Loop	20min
79	23-Sep-2023	Saturday	Stirling	Start at Stirling Hotel	50-70min
80	27-Sep-2023	Wednesday	8600 w 60s recovery + 4 200m	Start of Uni Loop - Last Wed	5.6k
81	30-Sep-2023	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Rd., Prospect	50-70min
82	4-Oct-2023	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28 min
83	7-Oct-2023	Saturday	Bonython Park	Start opposite playground behind Police horse paddocks, followed by BBQ breakfast	50-70min
84	11-Oct-2023	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	20 min
85	14-Oct-2023	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	45-60min
86	18-Oct-2023	Wednesday	Brougham Place Hills - 25 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	25 min
87	21-Oct-2023	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	45-60 min
88	25-Oct-2023	Wednesday	4400m 3 (1min recovery, 2min between sets)	Start of Uni Loop - Last Wed	4.8k
89	28-Oct-2023	Saturday	Brighton, running south towards lighthouse	Start at Brighton Jetty (coffee at A Cafe etc ,1/71 Jetty Rd.)	50-70min
90	1-Nov-2023	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	30min
91	4-Nov-2023	Saturday	Dulwich	Start at White Picket Coffee House, Dulwich Ave	50-70min	Woodside, Amy Gillett bikeway run	Start at Providore cafe, breakfast there after	50-70min
92	8-Nov-2023	Wednesday	4 * 1k (2 min rest between reps) + 4 *200m	Start of Uni Loop	4.8km
93	11-Nov-2023	Saturday	Brownhill Creek	Start at Cafe Buongiorno, 212 Belair Rd., Mitcham	50-70 min
94	15-Nov-2023	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop	5.6 km
95	18-Nov-2023	Saturday	West Lakes	Start at rowing sheds on Military Rd, Oar for coffee	50-70min
96	22-Nov-2023	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20min
97	25-Nov-2023	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-70min
98	29-Nov-2023	Wednesday	Riverbank (4min2, 3min2, 2min 2,1min2); 1min rest between reps	Start of Uni Loop	20min
99	2-Dec-2023	Saturday	West Beach	Start at SLSC, and for coffee after	50-70min
100	6-Dec-2023	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k
101	9-Dec-2023	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Rd., Prospect	50-70min	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	50-65min
102	13-Dec-2023	Wednesday	2 * (8 * 200m) (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
103	16-Dec-2023	Saturday	Brighton, running south towards lighthouse	Start at Brighton Jetty (coffee at A Cafe etc ,1/71 Jetty Rd.)	50-70min
104	20-Dec-2023	Wednesday	JB's M-loops	Start of Uni Loop	4.4k
105	23-Dec-2023	Saturday	City - Santa hat run	Start corner East Terrace and Rundle Street, coffee at Nano Cafe	45-60min
106	27-Dec-2023	Wednesday	2400, 1800,11600,1800,2*400	Start of Uni Loop - Last Wed	4.8k
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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