Running Off-Piste

Thumbs up if you’re keen for this set 👍🏻

Start with 1200m at 10km effort - 60s rest into
400m at sub 5k effort - 60s rest
Go again and repeat 4 times total for 6.4km of work.

2km warm up and cool down + drills from 5:30pm
UniSC track. Bring a mate, share the lactic acid ;)

The 800m reps were on like donkey kong tonight. Great conditions for running, it seems the spring weather will have the sweat flowing, so get those fast park runs in while you can.

All the best to Scott Sergeant running the Sydney Marathon this weekend! Soak it up mate.

Time for some 800ms reps! 6-8 depending on your legs + lungs & load.

See everyone Tuesday at 5:30pm. 🏃‍♂️🏃🏼‍♀️💨

Track Tuesday, the double rep drop set. Start the 1km reps at 10km pace and head south from there. A short 60s recovery before going again. The 2x200m reps are optional, but not really ;) these shorter reps are a great way to improve running economy and even more important they’re anti aging 💅🏻

5:30pm at the UniSC Athletics track 🏃🏃🏻‍♀️

It is absolutely time to get keen for this one folks!

“The 2026 GOAT 🐐 Loop Championships”

Put Sunday the 8th of November in the calendar for the best free community trail run you’ll do this year!

Track Tuesday is going ahead! We know the 1km warm up loop well, it’s now time to send a few hot laps for your Tuesday.

The little 💩’s who think burning the local track is a good laugh, can jog on! 🖕🏼

For now, let’s go off-piste and hit some firm 1km loops. Same time 5:30pm and same place! No time to skip your weekly speed session - all welcome 🤗

Some of the crew getting ‘Off-Piste’ at the rainbow beach trail running festival this morning. Sarah Nancolas finding her trail legs again with a very impressive return to racing after some time away - 4th female 🔥
Imogen Brew repping the white and yellow kit pacing young Henry around the trails! Great stuff gang!

Track Tuesday, Time to Moose 🫎

Those that raced over the weekend can opt to take this one easy and enjoy the vibes, or press on with training to bag the next PB.

The 3min efforts are to be around 10k-HM pace, floats can be chill or an honest effort. The 1 min reps are to be fast (5k pace or faster) back into the 1 min float. 30min session.

See everyone at 5:30pm for a warmup and drills. I’ve got singlets available too, so if you wanna look as trick as the 🫎 let me know! Hooroo.

Track Tuesday crew on point tonight! Best of luck to those racing the Sunny Coast marathon this weekend. Time to put the cue in the rack and enjoy an easier back end of the week!

Track Tuesday Sunshine Coast Marathon Festival race week edition.

This session is a great one to scale up for those in bulk building phase - Add an extra rep or two.

Those in taper week for the sunny coast mara, run the session controlled for the 1km reps and then open up for the 400m reps. My hot tip is run this session in your slow everyday runners, save those carbon weapons for race day. In fact, run all taper runs in slow shoes, save your calves save your feet and unleash on race day in those carbon speedys!!

While I’ve got you, Running 🧢 are back in, I’ll bring some down for Tuesday 5:30pm at the UniSC track!