Running

Weekly Training Schedule

Posted on Oct 7, 2019Jul 26, 2021 by Gerald Yapp

07
Oct

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

Gerald Yapp

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