Running

Weekly Training Schedule

Posted on Oct 7, 2019Nov 29, 2021 by Gerald Yapp

07
Oct

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

Gerald Yapp