We meet at the finish line of Melbourne University’s Rawlinson Athletics Track on Tin Alley.

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Rawlinson Track finish line

Sessions will not be cancelled due to weather. There is never a bad time for a run! If it is hot or raining we will modify the session.

Mondays 12.15pm – easy run/jog sessions

Jog to Princes Park (~700 m).

Beginners – 1/2 lap (1.5 km) or 1 lap (3 km). Working on running the whole way at an easy pace.

Non-beginners – 2 laps (6 km) of Princes Park.

Wednesdays 12.15pm – interval sessions

Jog to Princes Park (~700 m) or two laps of the athletics track.

Week 1: 3-5 x 4 minute efforts [3 mins recovery] on large grass oval.

Beginners: Pace slightly above what is comfortable when running continuously on Monday sessions. Non-beginners: Hard pace (but not flat-out) that you can maintain for every rep.

Week 2: Mona fartlek 2 x 90 sec, 4 x 60 sec, 4 x 30 sec, 4 x 15 sec [equal time recovery after each effort] on small grass oval.

Beginners & non-beginners: at a pace that you can maintain for 20 mins.

Week 3: 3-5 x 4 minute efforts [3 mins recovery] on large grass oval.

Beginners: Pace slightly above what is comfortable when running continuously on Monday sessions. Non-beginners: Hard pace (but not flat-out) that you can maintain for every rep.

Week 4: Track session

Beginners: ‘Bends and straights’ track session to improve fitness. Non-beginners: 6-10 x 400s [90 sec] or 5 x 1k [3 mins] or wave session (8 or 12 laps) working on speed endurance.

OTHER GROUP TRAINING SESSIONS

Melbourne University Athletics Club (MUAC) development running squad sessions are on Mondays and Wednesday evenings at 6pm and the distance running group (800/1500 track events up to the marathon) train on Tuesdays and Thursdays at 6pm. Contact Tony Brain. He is a legend.

You can find all the details about these training sessions on the club website http://www.muac.org.au/