Training Structure

We start with a welcome, registration and session brief.  We do a social jog and dynanmic stretches to warm up.  The main part of the session, is structured as needed for beginners, and includes progression excercises aimed at building foundational strength and mobility, which we recommend to do between sessions.  To finish off we do a static cool down stretch. 

Over an 8 week period you can expect to improve your strength, technique, endurance and efficiency with varied sessions each week including:

wk 1 - Meet & Retreat
wk 2 - Oregon circuit 
wk 3 - Run and talk
wk 4 - Loop variations 800m & 400m
wk 5 - Speed play 3 mins with 60-90 sec recovery (easy-med-high)
wk 6 -  Pryramid 3 sets 1-2- 3 repeat  3-2-1 (active recovery)
wk 7 - Hill repeats
wk 8 - Progressions