Workouts

Course Sections (5 km)

Each course is broken up into 5 different sections. Each section is run individually with a rest in between sections. During each section you are to concentrate on exactly what you need to do for that section.

SECTION 1 - START (500 m: 0 - 0.5 Km)

Be ready and aggressive
Get out fast but not sprinting
Don't get boxed in early

SECTION 2 - COMMIT (1.5 km: 0.5 - 2.0 km)

Run further up in the pack then you might think is safe
Be closer to the front than the back
Encourage your team mates
Concentrate of maintaining your pace and form as others tire.

SECTION 3 - COMPETE (1.5 km: 2.0 - 3.5 km)

You will feel that you are working harder just to maintain pace
It is easy to lose focus in this stage and let your pace drop off. Don't let this happen.
Concentrate on the person in front of you and work at overtaking them.
Remember that every person you overtake is a two point swing to our team.

SECTION 4 - DIG DEEP (1 km: 3.5 - 4.5 km)

Nobody feels good at this point.
Make sure you have mentally prepared yourself for this and know that you can keep going.
You are almost finished. Use mind tricks to keep focussed.

SECTION 5 - FINISH (500 m: 4.5 - 5.0 km)

Start your finish with 500 m to go, not 50 m to go.
Steadily lift your speed until you are sprinting the last 100 m of the race.
Think about how happy you will be when you, your team mates and your coach will be after you have crossed the line.

PURPOSE: To give you a framework for running each race strategically.

Course Sections (3 km)

Each course is broken up into 4 different sections. Each section is run individually with a rest in between sections. During each section you are to concentrate on exactly what you need to do for that section.

SECTION 1 - START (500 m: 0 - 0.5 Km)

Be ready and aggressive
Get out fast but not sprinting
Don't get boxed in early

SECTION 2 - COMPETE (1.5 km: 0.5 - 2.0 km)

Run further up in the pack then you might think is safe
Be closer to the front than the back
Encourage your team mates
It is easy to lose focus in this stage and let your pace drop off. Don't let this happen.
Concentrate on the person in front of you and work at overtaking them.
Remember that every person you overtake is a two point swing to our team.

SECTION 3 - DIG DEEP (500 m: 2.0 - 2.5 km)

Nobody feels good at this point.
Make sure you have mentally prepared yourself for this and know that you can keep going.
You are almost finished. Use mind tricks to keep focussed.

SECTION 4 - FINISH (500 m: 2.5 - 3.0 km)

Start your finish with 500 m to go, not 50 m to go.
Steadily lift your speed until you are sprinting the last 100 m of the race.
Think about how happy you will be when you, your team mates and your coach will be after you have crossed the line.

PURPOSE: To give you a framework for running each race strategically.

3 minute drill

After you have warmed up, you will run for 3 minutes until told to stop. Make a mental of note of how far you got. You will repeat this exercise sevaral times throughout the season with the goal being to extend the distance you can run over time.

PURPOSE: To increase speed. Also replicates the intensity of a race start.

HIll and 800 m combo

You will first run the hills section of the hilly course then once you get off the hills section you run the outer loop of the Japanese Gardens back to the start of the hills section again (roughly 800m) at your 5 km race pace. You will practice hill techniques (eg cresting, surging) over the hills section and practice maintaining form after a tough hill section on the 800 m return.

Repeat 3 - 4 times.

PURPOSE: To condition the body for race pace under stress, develop strength and practice hill climbing strategies.

Fast Start

This is a combination session working on the start of the race.

5 x 200 m intervals (rest interval is walk back to start) at race pace -10s
5 x 400 m intervals (rest interval is walk back to start) at race pace -5s
Specific starting strategies off the home course (flat) start line will then be discussed and practiced.

PURPOSE: To practice starting fast and getting up towards the front of the field and into good postion at the start of the race.

Canal Workout

This workout will take place on the canal.

Run one side of the canal at an easy pace. Walk/jog to the other side of the canal.
Run one side of the canal at race pace. Walk/jog to the other side of the canal.
Run one side of the canal starting at race pace and picking up to a sprint by the end of the canal. Walk/jog to the other side of the canal.

Repeat these three progressions continuously for 30 minutes.

PURPOSE: To practice changes of pace.

In File Group Drill

You will be put into groupings of similar ability. Your group will then line up in file (one behind the other) and run a set course. You will build up to race pace and then the last person in file will surge to the front of the file and take over the lead running. About 30 seconds later the person at the end of the file will surge to the front. This process repeats for the duration of the run.

PURPOSE: To practice surging and team running.

Short and Long Repeats

3 x 400 m (100 m jog RI) at race pace -5s
2 minutes walk RI
3 x 400 m (100 m jog RI) at race pace -5s
5 minutes walk RI
2 x 1000 m (3 minute walk RI) at race pace +10s

PURPOSE: To promote race pace with shorter repeats in non-fatigued state, then aerobic power with longer repeats while tired.

Tempo Progression Repeats

2.5 km tempo run at
3 minute jog/walk recovery
1.5 km at race pace
3-minute jog/walk recovery
800m at race pace -5s
3-minute jog/walk recovery
2 x 200m sprints
walk back rest in between.

PURPOSE: To transition through a spectrum of energy systems used in various training phases. Conditions your body to running different speeds in the one session.

Continuous Relay

You will be divided into teams of 2 or 3. Each member of the team takes a turn doing one loop of the Japanese Garden loop (1.1 km). The relay is finished once each team member does 2 loops.

Based on the times of the first relay, the relay will be repeated but with a handicap. The slowest team from round 1 will start first and then the next slowest will start after the appropriate time difference and this then continues until the fastest team from round 1 starts.

PURPOSE: Speed workout and also encourages competition and trying to overtake the runner ahead of you.