Extension Run Squad - A sample session

Extension Run Squad has kicked off in Noranda! Info is here.

The squad has one session per week - interval training at Noranda Athletics Track on Mondays at 6.30-7.30pm.

This session is suitable for recreational, semi-serious & serious amateur distance runners (1500m to marathon).

This session is also great for athletes playing sports such as AFL, soccer and hockey who wish to improve their running performance.

Each week, there is an opportunity for field athletes (AFL, soccer, hockey etc) to split off from the main group and complete a set of shorter distance efforts to build repeat sprint ability.

Here’s a sample session to give you an idea of the format.

Distance runners

Warm up, dynamic stretch, drills & strides

Main Set:

400m @ 3K pace
60s rest
400m @3K pace
60s rest
800m @5K pace
90s rest
800m @5K pace
90s rest
1200m @ Critical Velocity - max pace sustainable for 30 mins
90s rest
800m @ 5K pace
90s rest
800m @5K pace
90s rest
400m @3K pace
60s rest
400m @3K pace
60s rest
Total Mainset Distance: 6K

Cool Down

Field athletes (AFL, soccer, hockey etc)

Warm up, dynamic stretch, drills & strides

Main Set:

400m @ 3K pace 
60s rest 
400m @3K pace 
60s rest 
800m @5K pace 
90s rest 
800m @5K pace 
90s rest 
1200m @ Critical Velocity - max pace sustainable for 30 mins

Repeat Sprint Component
100m @ 400m race pace
100m @ steady state pace
100m @ 400m race pace
100m @ steady state pace
120 rest

100m @ 400m race pace
100m @ steady state pace
100m @ 400m race pace
100m @ steady state pace
120 rest

100m @ 400m race pace
100m @ steady state pace
100m @ 400m race pace
100m @ steady state pace
120 rest

Total Main Set Distance: 4.8K

Cool Down