2017 Training Schedule

2017 Training Schedule – NEW Below is a list of the NEW training schedule with times and locations of where each group session will be performed: Monday – 6.15am, 5.30pm & 6.15pm (All 3 at Kitchener Park) Tuesday – No Classes Wednesday – 6.15am (Boxing at Mona Vale Beach) & 5.45pm (Kitchener Park) Thursday – No Classes Friday – 6.15am […]

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Beach Sessions included with New Schedule

New Training Schedule After doing a quick survey with all current members we have decided to tweak the outdoor training schedule. Keeping in mind there are warmer months ahead and taking advantage of the great location we train in we have added 2 beach sessions. There for those who don’t have to work straight after […]

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Pub2Pub Raceweek Training & Tips

Raceweek Running Program & Tips With this being the week of the “Pub2Pub” race we will be tapering down the training kilometres so you are fresh and raring to go on Raceday. 6km Runners: Session 1 – 4 x 250m runs @3/4 pace (rest 2mins between) Session 2 – 3km easy run (take it as […]

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Pub 2 Pub Running Program – Week 2

Pub 2 Pub Training 6km Runners: Session 1 – 3.5km steady long run Session 2 – 4 x 500m Runs (3min rests between efforts) Session 3 – 4 x 90sec sprints (90sec rest between runs) 13km Runners: Session 1 – 9km steady long run Session 2 – 6 x 1km Runs (3min rests between efforts) […]

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