30-40 minutes easy run.

Notes: Sunday is a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.

Rest or Cross Train

Notes: We don’t run on Monday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Session: CHART - Stage 2

Any questions on CHART - click here.

5-10 minute Warm Up.

Stretch.

4-times 100m @ 60% max effort - walk back recovery.

Running Foundation Players:

12-times 250 @ Stage 2 Pace with 35-seconds recovery.

Other Players:

10-times 200 @ Stage 2 pace with 35-seconds recovery.

5-10 minute Cool Down

Rest or Cross Train

Notes: We don’t run on Wednesday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

5-10 minute Warm Up.

Stretch.

4-times 100m @ 60% max effort - walk back recovery.

High Level Fitness:

Pyramid: 50m, 100m, 150m, 200m, 150m, 100m, 50m @ 90% max effort, 1-minute rest between reps

Lower Level Fitness:

Pyramid: 50m, 100m, 150m, 200m, 150m, 100m, 50m @ 80% max effort, 1.5-minute rest between reps

5-10 minute Cool Down

Notes: Aim to keep each 800m time close. Don’t sprint the first and run the last four significantly slower.

Rest or Cross Train

Notes: We don’t run on Friday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Optional 20-30-minute Easy Run.

Notes: We keep Saturdays runs as an optional extra. If you’re just getting started with your training, let your body recover from your week. If you have a good foundation in running, feel free to add this one to the schedule. Keep it slow.