Weekly Training Schedule

A School – Sean

Day Route Name KMs Training Details
Mon Rest
Tues 05h00 Club Loops 12 1st loop easy to warm up, 4 x 100m pick up, 2nd loop hard (3k time trial), 3rdloop easy to cool down
Wed 05h00

Kensington Special

https://www.strava.com/routes/16734439

13 Easy at 4:20-4:50p/km
Wed 17h30 Time Trial 4/8
Thu 05h00

Dean Repeats warm-up

https://www.strava.com/routes/15860322

10 Easy warm up to Dean, 8 x Dean hill sprints with slow jog down between reps, easy back to club
Fri 05h00

Bedfordview Fig8

https://www.strava.com/routes/15732979

10 Recovery run at 5:00-5:30p/km
Sat 06h00

JACARANDA RUN

 

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

 

B School – Paulo / Bill

Day Route Name KMs Training Details
Mon Rest
Tues 05h00   Club Loops 12 1st loop easy to warm up, 4 x 100m pick up, 2nd loop hard (3k time trial), 3rd loop easy to cool down
Wed 05h00

Bedford Gardens

https://www.strava.com/routes/15744464

11 Easy at 4:50-5:30p/km
Wed 17h30 Time Trial 4/8
Thu 05h00

Dean Repeats warm-up

https://www.strava.com/routes/15860322

9 Easy warm up to Dean, 6 x Dean hill sprints with slow jog down between reps, easy back to club
Fri 05h00

Trevor’s Route

https://www.strava.com/routes/15562060

9 Recovery at 5:45-6:15p/km
Sat 06h00 JACARANDA RUN 14 / 20 Easy at 4:50-5:30p/km

 

C School – Rebecca / C School Plus – Samantha

Day Route Name KMs Training Details
Mon Rest
Tues 05h00  

Club Hug

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

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

Dean Repeats warm-up

https://www.strava.com/routes/15860322

9 Easy warm up to Dean, 4 x Dean hill sprints with slow jog down between reps, easy back to club
Wed 17h30 Time Trial 4/8
Thu 05h00

St Andrews

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

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

Kings Adega loop

https://www.strava.com/routes/15604108

9 Recovery at 6:30-7:00p/km
Sat 06h00

JACARANDA RUN

 

14 / 20 Easy at 5:50-6:30p/km

 

D School – Mike

Day Route Name KMs Training Details
Mon Rest
Tues 05h00

Bedford Centre

https://www.strava.com/routes/20257844

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

Wed

05h00

Bowling intervals 7 Easy at 6:30-7:30p/km
Wed 17h30 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

 

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

 

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