Speed Session Tuesday

Where: Meet at the ‘Start’ marker of the Uni Loop track (on the corner opposite the multi-story apartment block at 97 McKinnon Parade, North Adelaide).

When: 6.00pm – 7.15pm

All runners welcome: The group is comprised of people of varying abilities. The sessions involve intervals ranging from about 200-1600 m, with rest periods of 1.5-2.5 min between each effort. If you can run at about 6 min/km pace during longer runs, you are fit enough to start speed training. As each effort is relatively short and followed by a rest period, faster running speeds can be achieved compared with continuous running. Faster runners in our group complete 1000 m efforts in less than 4 min, whereas the slower runners in our group complete 1000 m efforts in about 5 min.

Description: Each session is comprised of about 8-9 km of running (3 km warm-up, 1 km cool-down, and about 4-4.5 km of speed intervals). The warm-up includes a 2.2 km easy jog, followed by 5 x 100 m progressively faster efforts, with a walk back to the starting point after each effort. Most sessions involve a mixture of longer intervals (typically 800-1200 m, but up to 1600 m) and shorter intervals (from 200-600 m). There is no obligation to do the full session, so runners are welcome to do shorter sessions if they prefer. Every four weeks we have a time-trial, which cycles between distances of 1.6 km, 2.2 km or 5 km.

Coming along for the first time: The sessions run every week (with the exception of some public holidays). You can start at any time because the sessions are roughly equivalent in difficulty each week. You don’t have to book in; you can just turn up on the night or contact the group leaders (contact emails below) if you have any questions.

Facilities: There are toilets at the university club rooms on MacKinnon Parade (Frome Road end) and on Bundeys Road. It is strongly advised that you bring a water bottle. There is a water fountain on the edge of the oval which is adjacent to the intersection of Frome Rd and War Memorial Drive. We do not have secure facilities for belongings. Most people lock their clothing and valuables in their car. A sports watch/timing device is recommended for time-trial nights if you want to record your time.

Training program: Our schedule is published on the ‘SARRC Tuesday Night Interval Run Club’ Facebook page. The workout for each week is typically posted on the Facebook page the day before the session.

Group leaders

Adam Taylor

Contact via email: This email address is being protected from spambots. You need JavaScript enabled to view it.

Andrew Vogler

Contact via email: This email address is being protected from spambots. You need JavaScript enabled to view it.

Upcoming Events

01 Mar 2024
06:00PM - 09:00PM
Stampede Relay & 5K
07 Apr 2024
08:00AM - 11:00AM
Clare Valley Running Festival
26 May 2024
08:00AM - 05:00PM
Barossa Marathon Festival

About Us

At the South Australian Road Runners Club (SARRC) it is our vision that everyone has the opportunity to run. We are inclusive and committed to welcoming you. SARRC was originally established in 1980 for people interested in running the Adelaide Marathon. The Adelaide Marathon is still our flagship event and is going strong after 40 years. We have grown from a local running group to the largest running group in South Australia.

Interested in joining? Check out the Membership info via the main menu.

SARRC Newsletter