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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 | 2*1k,2*800m,2*400m,2*200m.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 (5min*2,4min*2, 3min*2, 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 | 4*400m *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 | 2*400, 2*800,1*1600,2*800,2*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 (2*90:90,4*60:60,4*30:30,4*15:15) | 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, 6*600m *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 (5min*2,4min*2, 3min*2, 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 | 2*1600, 2*1000, 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 | 4*400m *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 | 2*1k,2*800m,2*400m,2*200m.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 (2*90:90,4*60:60,4*30:30,4*15:15) | Start of Uni Loop | 20min | |||
79 | 23-Sep-2023 | Saturday | Stirling | Start at Stirling Hotel | 50-70min | |||
80 | 27-Sep-2023 | Wednesday | 8*600 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 (5min*2,4min*2, 3min*2, 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 | 4*400m *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 (4min*2, 3min*2, 2min *2,1min*2); 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 | 2*400, 1*800,1*1600,1*800,2*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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83 | Mclaren | 9-Oct-2016 |