Training Plan 2018/19 - Google Drive


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3	2-Jan-2021	Saturday	Hove	Start at Wattle Reserve, 100 Esplanade Hove; followed by BBQ breakfast	45-60min
4	6-Jan-2021	Wednesday	Bridge to Bridge *4	Start of Uni Loop	4.5k
5	9-Jan-2021	Saturday	Malvern	Coffee at Cafe Paparazzi, 291 Unley Road	50-65min
6	13-Jan-2021	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	3.5k
7	16-Jan-2021	Saturday	Henley Beach	Start at Henley Square, coffee at SLSC	45-60min
8	20-Jan-2021	Wednesday	Tempo Run (10 min out, 10 min back)	Start of Uni Loop	20 min
9	23-Jan-2021	Saturday	Seacliff	Start opposite Seacliff Beach Hotel, coffee there after	45-60min
10	27-Jan-2021	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop - Last Wed	20 min
11	30-Jan-2021	Saturday	Western city loop (Baz)	Start at My Kingdom for a Horse, 191 Wright Street	45-60min
12	3-Feb-2021	Wednesday	21k,2800m,2400m,2200m.30sec rest per 200m	Start of Uni Loop	4.8k
13	6-Feb-2021	Saturday	Dulwich	Start at White Picket Coffee House, Dulwich Ave	45-60min
14	10-Feb-2021	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop	4.8k
15	13-Feb-2021	Saturday	Grange	Start at Coffee Journey, 640 Grange Road, Henley Beach	45-60min
16	17-Feb-2021	Wednesday	Tabata reps (20s on, 10s off) - 4 sets of 8; 1 min rest between each set	Start of Uni Loop	20 min
17	20-Feb-2021	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	45-60min
18	24-Feb-2021	Wednesday	Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop - Last Wed	20 min
19	27-Feb-2021	Saturday	West Lakes	Start at Oar Cafe (next to boat sheds)	45-60min
20	3-Mar-2021	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop	4-5k
21	6-Mar-2021	Saturday	Brownhill Creek - March long weekend	Start at Cafe Bongiorno	50-60min
22	10-Mar-2021	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop	20 min
23	13-Mar-2021	Saturday	Brighton	Start at Jetty, coffee at Alimentary Eatery (Jetty Rd)	50-60min
24	17-Mar-2021	Wednesday	6*4min with 60 sec rest between each	Start of Uni Loop	30 min
25	20-Mar-2021	Saturday	Colonel Light Gardens	Start at Local Crowd, The Strand	50-65min
26	24-Mar-2021	Wednesday	4 * 1k (2 min rest between reps) + 4 *200m	Start of Uni Loop	4.8k
27	27-Mar-2021	Saturday	Mile End	Start at Loveon Cafe, 39 Gladstone Road, Mile End	50-65min
28	31-Mar-2021	Wednesday	JB's M-loops reps	Start of Uni Loop - Last Wed	6.6k
29	3-Apr-2021	Saturday	Prospect - Easter Long Weekend	Start at Spargos Cafe, 101 Prospect Road (Cnr Flora Terrace)	50-65min
30	7-Apr-2021	Wednesday	Brougham Place Hills - 20 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	20 min
31	10-Apr-2021	Saturday	West Beach	Start at SLSC, and for coffee after	50-65min
32	14-Apr-2021	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop	5.6k
33	17-Apr-2021	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	50-65min
34	21-Apr-2021	Wednesday	6 * 1k (2 min rest between reps)	Start of Uni Loop	6k
35	24-Apr-2021	Saturday	Unley	Coffee at Brick and Stones Cafe, 190 Unley Road, Unley	50-65min
36	28-Apr-2021	Wednesday	62min + 61min (60 sec rest between each)	Start of Uni Loop - Last Wed	30 min
37	1-May-2021	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	50-65min
38	5-May-2021	Wednesday	11 * 200m (* 2) - 30 sec rest between each, 2 min between sets	Start of Uni Loop	4.4k
39	8-May-2021	Saturday	Henley Beach	Start at Henley Square, coffee at SLSC	50-70min
40	12-May-2021	Wednesday	4400m 4 (1min recovery, 3min between sets)	Start of Uni Loop	6.4k
41	15-May-2021	Saturday	Stirling	Start at Stirling Hotel	50-65min
42	19-May-2021	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min) - recovery half as long as the repetition.	Start at Uni Loop	20 min
43	22-May-2021	Saturday	City (East Terrace)	Start Corner of East Terrace and Rundle Steet; Nano cafe for coffee	50-65min
44	26-May-2021	Wednesday	4*1600m - 2 min rest between each	Start of Uni Loop - Last Wed	6.4k
45	29-May-2021	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-70min
46	2-Jun-2021	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop	25 min
47	5-Jun-2021	Saturday	City South	Start at Leisurely Cafe, 219 Gilbert St	45-60min
48	9-Jun-2021	Wednesday	2400, 2800,11600,2800,2*400	Start of Uni Loop	6.4k
49	12-Jun-2021	Saturday	Campbelltown	Start at Va Bene Cafe, 636 Lower Nth East Road, Campbelltown	50-65 min
50	16-Jun-2021	Wednesday	Monaghetti's fartlek (290:90,460:60,430:30,415:15)	Start of Uni Loop	4-6k
51	19-Jun-2021	Saturday	Seacliff	Start opposite Seacliff Beach Hotel, coffee there after	45-60min
52	23-Jun-2021	Wednesday	Sam's 666, 6600m 2 with 60s rest in between reps and 2min between sets.	Start of Uni Loop	7.2k
53	26-Jun-2021	Saturday	Unley	Start at Duthy Street Cafe, 31 Duthy Street	45-60min
54	30-Jun-2021	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop - Last Wed	28 min
55	3-Jul-2021	Saturday	Bowden	Start at Plant 4 markets, third St Bowden	50-70min
56	7-Jul-2021	Wednesday	Brougham Place Hills - 25 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	25 min
57	10-Jul-2021	Saturday	Richmond (head towards Kurralta Park, then Glenelg along old train line)	Start at Devour Cafe & Patisserie, 52 Davenport Terrace, Richmond	50-70min
58	14-Jul-2021	Wednesday	800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop	4.8k
59	17-Jul-2021	Saturday	Norwood	Start at Norwood Oval, Sfizio Cucina for coffee	45-60min
60	21-Jul-2021	Wednesday	8*800 - 2 min rest between each	Start of Uni Loop	6.4k
61	24-Jul-2021	Saturday	Run cancelled. Covid19 Lockdown
62	28-Jul-2021	Wednesday	21600, 21000, 2*400 - 2min between each	Start of Uni Loop - Last Wed	6k
63	31-Jul-2021	Saturday	Walkerville	Start at Nest Cafe, Cnr Smith Street & Walkerville Terrace	45-60min
64	4-Aug-2021	Wednesday	Group speedwork (20 minutes * 100 m reps - 30 sec rest between reps)	Start of Uni Loop	20 min
65	7-Aug-2021	Saturday	Brownhill Creek	Start at Cafe Bongiorno	50-60min
66	11-Aug-2021	Wednesday	Bridge to Weir (*4)	Start of Uni Loop	5.2k
67	14-Aug-2021	Saturday	Brighton, Running south towards lighthouse.	Start at Brighton Jetty (coffee at Alimentary Eatery, 47 Jetty Rd.)	50-70min
68	18-Aug-2021	Wednesday	4400m 4 (1min recovery, 2min between sets)	Start of Uni Loop	6.4k
69	21-Aug-2021	Saturday	Belair National Park	Start at old golf club carpark, (entrance from Upper Sturt Rd); coffee at Joan's Pantry	50-65min
70	25-Aug-2021	Wednesday	6 * 1k (2 min rest between reps) Baz take session @ Plane Tree Drive	Start of Uni Loop - Last Wed	6k
71	28-Aug-2021	Saturday	West Lakes	Start at rowing sheds on Military Rd, Oar for coffee	50-70min
72	1-Sep-2021	Wednesday	8*600 w 90s recovery	Start of Uni Loop	4.8km
73	4-Sep-2021	Saturday	College Park, Linear Park	Start at FIX Speciality Coffee, 27 Torrens St, College Park	45-60min
74	8-Sep-2021	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop
75	11-Sep-2021	Saturday	Colonel Light Gardens	Start at Local Crowd, The Strand	50-60min
76	15-Sep-2021	Wednesday	5*5min - 1 min rest between each	Start of Uni Loop	30 min
77	18-Sep-2021	Saturday	Dulwich	Start at White Picket Coffee House, Dulwich Ave	50-70min
78	22-Sep-2021	Wednesday	Bridge to Bridge (*4)	Start of Uni Loop	4.5k
79	25-Sep-2021	Saturday	Stirling	Start at Stirling Hotel	50-70min
80	29-Sep-2021	Wednesday	400,600,800,1000 * 2 (30 seconds recovery per 200m, 2m between sets)	Start of Uni Loop - Last Wed	5.6k
81	2-Oct-2021	Saturday	Prospect	Start at Cafe Komodo, 118 Prospect Rd., Prospect	50-70min
82	6-Oct-2021	Wednesday	Riverbank (5min2,4min2, 3min2, 2min 2); 1min rest between reps	Start of Uni Loop	28 min
83	9-Oct-2021	Saturday	Bonython Park	Start opposite playground behind Police horse paddocks, followed by BBQ breakfast	50-70min
84	13-Oct-2021	Wednesday	Fartlek (3 phase) - 20 minutes (2min rest at 10 min mark)	Start of Uni Loop	20 min
85	16-Oct-2021	Saturday	Brighton, running south towards lighthouse	Start at Brighton Jetty (coffee at Alimentary Eatery)	50-70min
86	20-Oct-2021	Wednesday	Brougham Place Hills - 25 minutes (next to Womens and Childrens Hospital)	Start of Uni Loop	25 min
87	23-Oct-2021	Saturday	East Terrace, City	Start on corner of East Terrace and Rundle St, Nano Cafe for coffee	45-60 min
88	27-Oct-2021	Wednesday	Pyralek (4min; 3min; 2min; 1min; 1min; 2min; 3min; 4min - recovery half as long as the repetition.	Start of Uni Loop - Last Wed	20 min
89	30-Oct-2021	Saturday	Henley Beach	Meet at Jetty, coffee at SLSC	45-60min
90	3-Nov-2021	Wednesday	4400m 3 (1min recovery, 2min between sets)	Start of Uni Loop	4.8k
91	6-Nov-2021	Saturday	Woodside, Amy Gillett bikeway run	Start at Providore cafe, breakfast there after	50-70min
92	10-Nov-2021	Wednesday	4 * 1k (2 min rest between reps) + 4 *200m	Start of Uni Loop	4.8km
93	13-Nov-2021	Saturday	Brownhill Creek	Start at Cafe Buongiorno, 212 Belair Rd., Mitcham	50-70 min
94	18-Nov-2020	Wednesday	Cancelled due to COVID-19 restrictions				8600 w 60s recovery + 4 200m	Start of Uni Loop	5.6 km
95	21-Nov-2020	Saturday	Cancelled due to COVID-19 restrictions				Walkerville	Start at Nest Cafe, Walkerville Terrace	50-60min
96	25-Nov-2020	Wednesday	Cancelled due to COVID-19 restrictions				800, 400, 200, 200 * 3 (30 sec rest per 200m, 2m between sets)	Start of Uni Loop - Last Wed	20 min
97	28-Nov-2020	Saturday	Cancelled due to COVID-19 restrictions	Bowden	Start at Plant 4, Bowden	45-60min	Bowden	Start at Plant 4, Bowden	45-60min
98	2-Dec-2020	Wednesday	Riverbank (4min2, 3min2, 2min 2,1min2); 1min rest between reps	Start of Uni Loop	20 min
99	5-Dec-2020	Saturday	Bowden	Start at Plant 4, Bowden	45-60min
100	9-Dec-2020	Wednesday	Long Light loops (adjoins Adelaide Oval carpark - off Pennington Terrace)	Start of Uni Loop	20 min
101	12-Dec-2020	Saturday	Norwood Parade	start at Norwood Oval, Sfizio Cucina for coffee	45-60min
102	16-Dec-2020	Wednesday	2 * (8 * 200m) (30 sec between each, 2 min betweeen each set)	Start of Uni Loop	3.2k
103	19-Dec-2020	Saturday	City - Santa hat run	Start corner East Terrace and Rundle Street, coffee at Nano Cafe	45-60min
104	23-Dec-2020	Wednesday	Monaghetti's fartlek (290:90,460:60,430:30,415:15)	Start of Uni Loop	4.8k
105	26-Dec-2020	Saturday	Linear Park	Start at Unl Loop (Lion after)	45-60min
106	30-Dec-2020	Wednesday	62min + 61min (60 sec rest between each)	Start of Uni Loop - Last Wed	30 min
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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