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Weekly Training Schedule

A School – Ovidiu, Sibusiso

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,

10 x 200m in 35-38secs with 90secs slow jog between reps,

Easy cool down

Tues 05h00 

Edenvale Cemetery (non-quality)

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

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

Stairs 2 Stairs

https://www.strava.com/routes/15604491

9 Easy at 4:20-4:50p/km
Wed 17h15 Club Time Trial 4/8
Thu 05h00

St Andrews

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

9 Easy at 4:20-4:50p/km
Fri 06h00

Bedford Centre + Skeen, Concord, Florence

https://www.strava.com/routes/15565267

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

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,

8 x 200m in 40-45secs with 90secs slow jog between reps,

Easy cool down

Tues 05h00

Edenvale Cemetery (non-quality)

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

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

Stairs 2 Stairs

https://www.strava.com/routes/15604491

9 Easy at 4:50-5:30p/km
Wed 17h15 Club Time Trial 4/8
Thu 05h00

St Andrews

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

9 Easy at 4:50-5:30p/km
Fri 06h00

Bedford Centre + Skeen, Concord, Florence

https://www.strava.com/routes/15565267

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

Day Route Name KMs Training Details
Mon Rest
Tues 05h00 

Track warm-up

https://www.strava.com/routes/17098883

8

Easy warm up,

4 x 100m pick ups with 50m walk between,

8 x 200m in 45-55secs with 90secs slow jog between reps,

Easy cool down

Tues 05h00 

Edenvale Cemetery (non-quality)

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

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

Bedford Block

https://www.strava.com/routes/15564979

9 Easy at 5:50-6:30p/km
Wed 17h15 Club Time Trial 4/8
Thu 05h00

Kloof Meander

https://www.strava.com/routes/15564052

9 Easy at 5:50-6:30p/km
Fri 06h00

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

Edenvale Cemetery

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

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 17h15 Club Time Trial 4/8
Thu 05h00

Kloof Meander

https://www.strava.com/routes/15564052

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