Running

Weekly Training Schedule

Posted on October 7, 2019October 24, 2022 by Gerald Yapp

07
Oct

A School – Mark

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Track warm-up https://www.strava.com/routes/17098883	11	Easy warm up, 4 x 100m pick ups with 50m walk between reps, 10 x 400m in 1:20-1:26secs with 90secs slow jog between reps, 15-20mins easy cool down
Wed 05h00	Dawn https://www.strava.com/routes/15733308	10	Easy at 4:20-4:50p/km
Wed 17h30	Club Time Trial	4/8
Thu 05h00	Dean Repeats warm-up https://www.strava.com/routes/15860322	12	Easy to bottom of Dean, 10 x fast hill reps to top of Dean with easy jog down between reps, Easy back to club
Fri 05h00	Hendrik Potgieter https://www.strava.com/routes/15566696	9	Recovery jog at 5:00-5:30p/km
Sat 06h00	Jacaranda Run https://www.strava.com/routes/16474288 https://www.strava.com/routes/16474275	14 / 20	Easy at 4:20-4:50p/km

B School – Paulo/Veronica

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Track warm-up https://www.strava.com/routes/17098883	10	Easy warm up, 4 x 100m pick ups with 50m walk between reps, 8 x 400m in 1:30-1:39secs with 90secs slow jog between reps, 15-20mins easy cool down
Tues 05h00	Bedford Centre + Skeen, Concord, Florence (non-quality) https://www.strava.com/routes/15565267	9	Easy at 4:50-5:30p/km
Wed 05h00	Dawn https://www.strava.com/routes/15733308	10	Easy at 4:50-5:30p/km
Wed 17h30	Club Time Trial	4/8
Thu 05h00	Dean Repeats warm-up https://www.strava.com/routes/15860322	10	Easy to bottom of Dean, 6 x fast hill reps to top of Dean with easy jog down between reps, Easy back to club
Fri 05h00	Hendrik Potgieter https://www.strava.com/routes/15566696	9	Recovery jog at 5:40-6:10p/km
Sat 06h00	Jacaranda Run https://www.strava.com/routes/16474288 https://www.strava.com/routes/16474275	14 / 20	Easy at 4:50-5:30p/km

C School – Grant, Mary

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Track warm-up https://www.strava.com/routes/17098883	9	Easy warm up, 4 x 100m pick ups with 50m walk between reps, 8 x 200m in 50-59secs with 120secs slow jog between reps, 15-20mins easy cool down
Tues 05h00	Bedford Centre + Skeen, Concord, Florence (non-quality) https://www.strava.com/routes/15565267	9	Easy at 5:50-6:30p/km
Wed 05h00	Bedford Centre Long https://www.strava.com/routes/15564250	9	Easy at 5:50-6:30p/km
Wed 17h30	Club Time Trial	4/8
Thu 05h00	Revolver https://www.strava.com/routes/15563873	9	Easy at 5:50-6:30p/km
Fri 05h00	St Andrews https://www.strava.com/routes/15744244	9	Easy at 5:50-6:30p/km
Sat 06h00	Jacaranda Run https://www.strava.com/routes/16474288 https://www.strava.com/routes/16474275	14 / 20	Easy at 5:50-6:30p/km

D School – Claire

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 06h00	Bedford Centre + Skeen, Concord, Florence https://www.strava.com/routes/15565267	9	Easy at 6:30-7:30p/km
Wed 05h00	Bowling intervals https://www.strava.com/routes/16644707	7	Easy at 6:30-7:30p/km
Wed 17h30	Club Time Trial	4/8
Thu 05h00	Revolver https://www.strava.com/routes/15563873	9	Easy at 6:30-7:30p/km
Fri	Rest
Sat 06h00	Jacaranda Run https://www.strava.com/routes/16474288	14	Easy at 6:30-7:30p/km

Gerald Yapp