Coach/Runner Training Guide 2018
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week1Monday-16th JulyTuesdayWednesdayThursdayFridaySaturday-21Sunday-22Weekly TotalSessions for Navs and prospective Navs.
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Bush WeekImportant Events/things
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Comm Bridge (6km)0:30 run0:45-1:00 run10-16Suggested Destinations (and distances)
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week2Monday - 23rd JulyTuesdayWednesdayThursdayFriday-27thSaturdaySundaykms total:
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Karillon 8km0:45-1:00 runInterval and speed training is important for IB, ANU Tri Friends Intervals, meet South Oval 6pm 1-1:15 run16-30
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week3, now in groupsMonday - 30th JulyTuesdayWednesdayThursday FridaySaturday-4thSunday-5thkms total:
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Divs 1-41:30 runANU Tri Friends Intervals 6pm 1:30 runHill Work, eg Repeats (6*6 min) +0:30 warm up and cool down or very hilly run 1:00 run40
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Divs 5-7Parliament (10km)0:45-1:00 run1-1:15 run1:00 run35
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week4Monday 6th AugTuesdayWednesdayThursdayFriday-10thSaturday 11th AugustSundaykms total:
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Divs 1-4(Start running with Packs) Red Hill (16km)1:30 runANU Tri Friends Intervals 6pm 1:30 run6h Metrogaine50
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Divs 5-70:45-1:00 run1-1:15 run35
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week5Monday- 13th AugTuesdayWednesdayThursday-16thFridaySaturdaySundaykms total:
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Divs 1-4War Memorial (10km)1:30 runANU Tri Friends Intervals 6pm 1:30 runHill work 2:30 run60
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Divs 5-70:45 - 1:00 run1-1:15 run1:30 run40
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week6Monday - 20th AugTuesdayWednesdayThursday - 25thFridaySaturdaySundaykms total:
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Divs 1-4Zoo (11km)1:30 runANU Tri Friends Intervals 6pm 1:30 runHill work2:0060
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Divs 5-70:45 - 1:00 run1-1:15 run1:3040
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week7Monday - 27thTuesdayWednesdayThursday - 30th AugustFriday Saturday - 1st SeptemberSunday - 2nd Septemberkms total:
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Divs 1-4Half Lake (16km)1:30 runANU Tri Friends Intervals 6pm 1:30 run5h NightGaine at Wingello6h Day Rogaine at Wingello60
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Divs 5-70:45-1:00 run1:00 run40
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week8Monday - 3rdTuesdayWednesdayThursdayFriday Saturday Sunday kms total:
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Divs 1-4Mt. Painter (16km)2:30 runANU Tri Friends Intervals 6pm 1:30 runHill work 2:00 run50
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Divs 5-71:30 run1:30 run1:30 run30
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week9Monday - 10thTuesdayWednesdayThursdayFriday Saturday - 15thSunday kms total:
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Divs 1-43 Peaks (Black, Ainslie, Majura) (30km)2:00 runANU Tri Friends Intervals 6pm 1:30 runHill work4:00 run80
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Divs 5-71:30 run1:30 run2:30 run40
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week10Monday - 17thTuesdayWednesdayThursdayFriday Saturday - 22nd SeptSunday kms total:
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Divs 1-4Black Mountain + Base Loop (15km)2:00 runANU Tri Friends Intervals 6pm 1:30 run2:00 run50
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Divs 5-71:30 run1:30 run1:00 run30
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week11Monday - 24thTuesdayWednesdayThursdayFriday Saturday Sunday kms total:
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Divs 1-4Embassies (10km)1:00 runANU Tri Friends Intervals 6pm 1:00 runHill work Easy run30
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Divs 5-71:00 run1:00 runEasy run20
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week12Monday - 1stTuesdayWednesdayThursdayFriday - 5th OctoberSaturday- 6th October Sunday -7thkms total:
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Black Mountain Peninsula (5km)Easy run
Runner's Briefing
IBIB
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Easy run
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