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
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.