Running

Weekly Training Schedule

Posted on Oct 7, 2019Apr 12, 2021 by Gerald Yapp

07
Oct

A School

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Glendower Repeats warm-up https://www.strava.com/routes/15745991	12	Easy to Glendower, 4 x 100m pick ups with 50m walk between, 15 x 200m reps in 39-43secs (3:15-3:35p/km) with 200m jog between reps, Easy cool down back to club
Tues 05h00	Reddam Loop (non-quality option) https://www.strava.com/routes/15581501	9	Easy at 4:20-4:50p/km
Wed 05h00	Sunnyrock Jiggle https://www.strava.com/routes/15745627	11	Easy at 4:20-4:50p/km
Wed 18h00	Time Trial	4 / 8
Thu 05h00	Riley Zig Zag https://www.strava.com/routes/15733164	10	Easy at 4:20-4:50p/km, Run the sections along Florence and Concord (both times) at 5k race pace, Balance of route easy
Fri 05h00	Kings Adega loop https://www.strava.com/routes/15604108	9	Recovery jog at 4:45-5:30p/km
Sat 06h00	Dikkie Fritz Plus / Dikkie Fritz Long https://www.strava.com/routes/16698690 https://www.strava.com/routes/16698441	14 / 20	Easy at 4:20-4:50p/km

B School – Paulo / Bill

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Glendower Repeats warm-up https://www.strava.com/routes/15745991	11	Easy to Glendower, 4 x 100m pick ups with 50m walk between, 12 x 200m reps in 42-46secs (3:30-3:50p/km) with 200m jog between reps, Easy cool down back to club
Tues 05h00	Reddam Loop (non-quality option) https://www.strava.com/routes/15581501	9	Easy at 4:50-5:30p/km
Wed 05h00	Sunnyrock Jiggle https://www.strava.com/routes/15745627	11	Easy at 4:50-5:30p/km
Wed 18h00	Time Trial	4 / 8
Thu 05h00	Riley Zig Zag https://www.strava.com/routes/15733164	10	Easy at 4:50-5:30 p/km, Run the sections along Florence and Concord (both times) at 5k race pace, Balance of route easy
Fri 05h00	Kings Adega loop https://www.strava.com/routes/15604108	9	Recovery jog at 5:30-6:00p/km
Sat 06h00	Dikkie Fritz Plus / Dikkie Fritz Long https://www.strava.com/routes/16698690 https://www.strava.com/routes/16698441	14 / 20	Easy at 4:50-5:30p/km

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

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Glendower Repeats warm-up https://www.strava.com/routes/15745991	11	Easy to Glendower, 4 x 100m pick-ups with 50m walk between, 10 x 200m reps in 50-59secs (4:10-4:55p/km) with 200m jog between reps, Easy cool down back to club
Tues 05h00	Reddam Loop (non-quality option) https://www.strava.com/routes/15581501	9	Easy at 5:50-6:30p/km
Wed 05h00	Hendrik Potgieter https://www.strava.com/routes/15566696	9	Easy at 5:50-6:30p/km
Wed 18h00	Time Trial	4 / 8
Thu 05h00	Holy Riley https://www.strava.com/routes/16456257	9	Easy at 5:50-6:30p/km
Fri 05h00	Stairs 2 Stairs https://www.strava.com/routes/15604491	9	Recovery jog at 6:15-6:50p/km
Sat 06h00	Dikkie Fritz Plus / Dikkie Fritz Long https://www.strava.com/routes/16698690 https://www.strava.com/routes/16698441	14 / 20	Easy at 5:50-6:30p/km

D School – Claire

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 06h00	School https://www.strava.com/routes/16456209	8	Easy at 6:30-7:30p/km
Wed 05h00	Bowling intervals	7	Easy at 6:30-7:30p/km
Wed 18h00	Time Trial	4 / 8
Thu 05h00	Club Circles https://www.strava.com/routes/15564217	9	Easy at 6:30-7:30p/km
Fri	Rest
Sat 06h00	Dikkie Fritz Plus https://www.strava.com/routes/16698690	14	Easy at 6:30-7:30p/km

Gerald Yapp

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