What does your training week look like?

There are no secrets to running fast! Consistency and training smart are essential in getting the most out of your training.

What Are We Doing Today? A Week in the Life of Our Training Group

As a coach and teacher, there’s one question I hear almost daily: “What are we doing today?”If I had a dollar for every time I’ve been asked that, well... I’d probably be retired on a beach somewhere!

For those curious about how our training group approaches the winter season, here’s a simple breakdown of our weekly structure. Whether you're an athlete in the squad or just looking for ideas for your own training, this will give you insight into how we build fitness, strength, and resilience through the colder months.

Monday – Recovery Day

Mondays are all about recovery from weekend efforts. Some athletes take the day completely off, while others opt for a short easy run—around 30 minutes.Some also choose to cross-train on the bike or do some light movement to promote active recovery.

Tuesday – Quality Session #1

Our first quality session of the week focuses on faster-paced running on the track during the winter:

• 2x200 + 8x400 with 200 float or variations 2-3x1k threshold/10efforts on 4:30 cycle

• OR 1x1k threshold + 2x6x400 on 1:45 cycle or 2min cycle + 5-10min threshold

Some experienced athletes may run twice on Tuesdays to increase training volume.

Wednesday – Aerobic Endurance Run

Midweek is a day for aerobic base building. Our experienced athletes run solo for 40 to 70 minutes, typically covering 8 to 16 km, depending on their level.

The focus is staying in the aerobic heart rate zone, which means paces can vary from 4:15/km to 5:45/km or more. It's all about how the athlete is feeling.

Thursday – Quality Session #2

Threshold Thursday is a the norm for these sessions here are a few examples

• 4-6x1500m w/60-75 seconds rest + 4-5x100m

• 3k +2x1500+ 2x1k threshold efforts +4-5x100m

Friday – Rest or Recovery

Friday is either a day off or a light recovery run, depending on how the athlete is feeling and their training load that week.

Saturday – Long Hills or Progressive Trail Runs or 1k repeats

Saturday is one of our most exciting and challenging days, depending on the location:

Urambi Ridge

A tough, hilly loop with climbs ranging from 250 to 900 metres.

• Early winter: steady effort over the hills

• Later in the season: surging up each hill for strength and power

Cooleman Ridge

Arguably one of Canberra’s most scenic trails.We often do a progressive loop run (9–16k and up to 20k for Leanne at times), where the pace increases gradually throughout the run. A perfect blend of beauty and intensity.

Stromlo

A staple session for the group throughout the year is 1k efforts on the best running loop in Australia.

• 1500m threshold + 5-6x1k on 4:30 cycle + 3x300m hill

• Or 1500m threshold + 3x1k+3x600+3x300

Sunday – Long Run

The weekly long run happens on Sunday, often on the flat, dirt trails of the National Arboretum.

• Most athletes run between 50 to 80 minutes

• Some, especially those training for longer races, run up to 2 hours

• The pace is easy and conversational, making this session as enjoyable as it is essential

In Summary

And that’s a week with our group during winter! Each session is carefully planned to balance intensity, recovery, and enjoyment—because loving what you do is just as important as doing it well.

If you have any questions or want to learn more, feel free to reach out .Good luck with your running—and enjoy the journey!