Creating the Perfect Training Plan
written by Matt Casos
Training plans and programs are fundamental to all athletes who are striving for success.  The idea of a training plan or program is to structure your training around ‘everyday life’ to enable you to strive towards a particular goal or set of goals. The following basic guidelines will [...]

Hey Guys,
Hope you all had a great break over easter and maybe even managed to fit in some running and
Sorry i havn’t had a chance to email out the sessions the last couple of days.
This Thursdays session we’ll be doing some hill reps at Queens park….
3k warm up jog over there…
X Number of Hill reps [...]

Hi Guys,
Tonights session is below…
——————————————————————
3-4km w/u
5×200m on 1min- 1.30 (5km race pace)
2×2000m descending each 400m 2-3sec per lap
(starting approx 1.30 front group/ 1.50 second group) 2-3min recovery
5×200m on 1min- 1.30 (5km race pace)
2-4km w/u
——————————————————————

Happy Thursday Everybody,
Tonight should be an awesome session and i think Mr Casos may even be joining us all the way from Tismania…
Meeting at the track at 5.30 like normal, and then doing the 12k loop to east ippy, riverheart, brassall hills, back to town, Denmak Hills and Home.

Cheers, Tony.
P.S. Great work to Kym and [...]

Hey Guys,
Hope you’ve all had an awesome weekend and managed to fit in some good training as well, and congrats to anyone who raced or did the ipswich 100 mile ride as well.
Tonights session should be great…
——————————————————————-
Warm Up – 4km easy
3 x 2000m descending times each lap (eg tony 1.35, 1.30, 1.25, [...]

Hey Guys,
We’re going to do the course down to east ippy and then to brassall and home over denmark hill, just adjust to accommodate you level of fitness etc the full lap is 12km there are lots of places to cut the lap short at the 5km point (Marsden pde and straight to track total [...]

Hey Guys,
Tonights session will be super exciting and you won’t want to miss it for the world…
See it here or below…
3kish warm up, fairly flat, thinking around the uni or somewhere maybe…
5 x 1k reps at 10k race pace (Either around the track if it’s free or we can use another loop)
3kish warm down.
For those [...]

Hey Guys,

Here’s tonights session…

5km warm up flat course.

Few run throughs on the track, then…

2 x ( 5-6 x 400m) on set times (eg tony 2min, fyfe 2.15)
Run them at about 5km race pace (tony approx 1.20-25=3.20-3.30)(1.40=4.10km)
3min rest between sets

2-3km warm down.

Same as a couple of weeks ago, we’ll use the first section as a warm up then it gets quite hilly from the 6km mark to the end but you can cut it shorter at numerous points according to fitness levels.

Several drink stops, under Bradfield bridge 5.5km, Park at 8km, top of denmark hill.

[...]

Same warm up as last Tuesday
Main Session
3 x 2000m
Laps (1, 2)(4, 5) 800m ON 2.50 = 3.32 km (close to 5km pb pace) times for front group.
Lap 3 400m [...]