31
Dec
Dec
TRAINING WEEK OF MONDAY 31 DECEMBER 2018
And that is that! 2018 done and dusted and we’re into 2019. Happy new year to each and every BCC member and your families. May 2019 be an amazing year for you and may it bring many PB’s or at least, many great runs!!
This week again has Tues as a public Holiday and given that it’s usually a late NYE for most, I’ve scheduled Tues as a rest day and added a run for Mon.
A School – Sean
| Day | Route Name | KMs | Training Details |
| Mon 05h30 | Edenvale Square | 12 | Easy at 4:15-5:00p/km |
| Tues | Rest | ||
| Wed 05h30 | Saheti Linksfield | 12 | Easy at 4:15-5:00p/km |
| Thu 05h30 | Riley Reddam (tempo)
https://www.strava.com/routes/15565225
|
12 | 20mins easy, then 3 x 5mins at 10k race pace with 2-3mins slow jog between reps, then balance of route easy |
| Fri 05h30 | Morninghill | 9 | Easy at 4:15-5:00p/km |
| Sat 06h00 | Queens | 14 | Easy at 4:15-5:00p/km, then 4 x 100m pick ups |
| Sun 06h00 | Dischem Helpers Race | 21 | 15mins easy jog, then pick-ups before the start, then hammer it. |
B School – Paulo / Bill
| Day | Route Name | KMs | Training Details |
| Mon 05h30 | Edenvale Square | 12 | Easy at 5:00-5:45p/km |
| Tues | Rest | ||
| Wed 05h30 | Saheti Linksfield | 12 | Easy at 5:00-5:45p/km |
| Thu 05h30 | Riley Reddam (tempo)
https://www.strava.com/routes/15565225
|
12 | 20mins easy, then 3 x 5mins at 10k race pace with 2-3mins slow jog between reps, then balance of route easy |
| Fri 05h30 | Morninghill | 9 | Easy at 5:00-5:45p/km |
| Sat 06h00 | Queens | 14 | Easy at 5:30-6:00p/km |
| Sun 06h00 | Dischem Helpers Race | 21 | 15mins easy jog, then pick-ups before the start, then hammer it. |
C School – Samantha
| Day | Route Name | KMs | Training Details |
| Mon 05h30 | Club Hug | 9 | Easy at 5:45-6:30p/km |
| Tues | Rest | ||
| Wed 05h30 | Hendrik Potgieter | 9 | Easy at 5:45-6:30p/km |
| Thu 05h30 | Kings Abedago loop | 9 | Easy at 5:45-6:30p/km |
| Fri 05h30 | Stairs 2 Stairs | 9 | Easy at 5:45-6:30p/km |
| Sat 06h00 | Queens | 14 | Easy at 6:00-7:00p/km |
| Sun 06h00 | Dischem Helpers Race | 21 | 15mins easy jog, then pick-ups before the start, then hammer it. |
D School – Mike
| Day | Route Name | KMs | Training Details |
| Mon 06h00 | Club Hug | 9/7 | Easy at 6:30-7:30p/km, cut short for 7k |
| Tues | Rest | ||
| Wed 06h00 | Holy Riley | 9/7 | Easy at 6:30-7:30p/km, cut short for 7k |
| Thu 06h00 | Bedford Block | 9/7 | Easy at 6:30-7:30p/km |
| Fri 06h00 | Gym | Leg & Core strength | |
| Sat 06h00 | Queens | 14 | Easy at 6:30-7:30p/km |
