A School
Day | Route Name | KMs | Training Details |
Mon | Rest | ||
Tues 05h00 |
Glendower Repeats warm-up |
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) |
9 | Easy at 4:20-4:50p/km |
Wed 05h00 |
Sunnyrock Jiggle |
11 | Easy at 4:20-4:50p/km |
Wed 18h00 | Time Trial | 4 / 8 | |
Thu 05h00 |
Riley Zig Zag |
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 |
9 | Recovery jog at 4:45-5:30p/km |
Sat 06h00 |
Dikkie Fritz Plus / Dikkie Fritz Long |
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 |
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) |
9 | Easy at 4:50-5:30p/km |
Wed 05h00 |
Sunnyrock Jiggle |
11 | Easy at 4:50-5:30p/km |
Wed 18h00 | Time Trial | 4 / 8 | |
Thu 05h00 |
Riley Zig Zag |
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 |
9 | Recovery jog at 5:30-6:00p/km |
Sat 06h00 |
Dikkie Fritz Plus / Dikkie Fritz Long |
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 |
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) |
9 | Easy at 5:50-6:30p/km |
Wed 05h00 |
Hendrik Potgieter |
9 | Easy at 5:50-6:30p/km |
Wed 18h00 | Time Trial | 4 / 8 | |
Thu 05h00 |
Holy Riley |
9 | Easy at 5:50-6:30p/km |
Fri 05h00 |
Stairs 2 Stairs |
9 | Recovery jog at 6:15-6:50p/km |
Sat 06h00 |
Dikkie Fritz Plus / Dikkie Fritz Long |
14 / 20 | Easy at 5:50-6:30p/km |
D School – Claire
Day | Route Name | KMs | Training Details |
Mon | Rest | ||
Tues 06h00 |
School |
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 |
9 | Easy at 6:30-7:30p/km |
Fri | Rest | ||
Sat 06h00 |
Dikkie Fritz Plus |
14 | Easy at 6:30-7:30p/km |