Weekly Training Schedule

A School

Day Route Name KMs Training Details
Mon Rest
Tues 05h00 

Holy Rosary

https://www.strava.com/routes/15567003

9

15mins easy,

15 x 30secs at 3:50p/km with 60secs easy jog between reps,

balance of route easy

Tues 05h00 

Club Hug (non-quality option)

https://www.strava.com/routes/15566112

9 Easy at 4:20-4:50p/km
Wed 05h00

Bedford Centre Long + Skeen

https://www.strava.com/routes/15564804

10 Easy at 4:20-4:50p/km
Thu 05h00

St Andrews – Hills

https://www.strava.com/routes/15744244

9

Easy at 4:20-4:50p/km to the cnr of Johnson and Milner,

4 x 600m hill reps up Milner with slow jog down between,

Easy jog back to club

Fri 05h00

Club Circles

https://www.strava.com/routes/15564217

9 Recovery jog at 4:45-5:30p/km
Sat 06h00

Queen Street / Boys School

https://www.strava.com/routes/16474288

https://www.strava.com/routes/16474275

14 / 20 Easy at 4:20-4:50p/km

 

B School – Paulo / Bill

Day Route Name KMs Training Details
Mon Rest
Tues 05h00 

Holy Rosary

https://www.strava.com/routes/15567003

9

15mins easy,

10 x 30secs at 4:10-4:20p/km with 60secs easy jog between reps,

balance of route easy

Tues 05h00

Club Hug (non-quality option)

https://www.strava.com/routes/15566112

9 Easy at 4:50-5:30p/km
Wed 05h00

Bedford Centre Long + Skeen

https://www.strava.com/routes/15564804

10 Easy at 4:50-5:30p/km
Thu 05h00

St Andrews – Hills

https://www.strava.com/routes/15744244

9

Easy at 4:50-5:30p/km

4 x 600m hill reps up Milner with slow jog down between,

Easy jog back to club

Fri 05h00

Club Circles

https://www.strava.com/routes/15564217

9 Recovery jog at 5:30-6:00p/km
Sat 06h00

Queen Street / Boys School

https://www.strava.com/routes/16474288

https://www.strava.com/routes/16474275

14 / 20 Easy at 4:50-5:30p/km

 

C School – Grant, Paul / C School Plus – Samantha

Day Route Name KMs Training Details
Mon Rest
Tues 05h00 

Holy Rosary

https://www.strava.com/routes/15567003

9

15mins easy,

8 x 30secs at 5:10-5:20p/km with 60secs easy jog between reps,

balance of route easy

Tues 05h00 

Club Hug (non-quality option)

https://www.strava.com/routes/15566112

9 Easy at 5:50-6:30p/km
Wed 05h00

Edenvale Cemetery

https://www.strava.com/routes/15566349

9 Easy at 5:50-6:30p/km
Thu 05h00

Revolver

https://www.strava.com/routes/15563873

9 Easy at 5:50-6:30p/km
Fri 05h00

Hendrik Potgieter

https://www.strava.com/routes/15566696

9 Recovery jog at 6:15-6:50p/km
Sat 06h00

Queen Street / Boys School

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

Club Hug

https://www.strava.com/routes/15566112

9 Easy at 6:30-7:30p/km

Wed

05h00

Bowling intervals 7 Easy at 6:30-7:30p/km
Thu 05h00

Revolver

https://www.strava.com/routes/15563873

9 Easy at 6:30-7:30p/km
Fri Rest
Sat 06h00

Queen Street

https://www.strava.com/routes/16474288

14 Easy at 6:30-7:30p/km

 

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