Water – Waverley Oval and Bronte Beach

and back via Oxford St and Moore Park Road

Water at Macquarie St, Domain two places

Kent, Hickson, George, Pitt, Hunter sts)

Save some energy for return trip via Hunter Street!!!

Water on Macquarie Street – twice!

EASTER

Kent, Hickson, George, Pitt, Hunter sts)

plus the small loop of Domain – return via Oxford St

Water on Macquarie Street (twice)and in the Domain

Kent, Hickson, George, Pitt, Hunter sts)

plus the small loop of Domain – return via Moore Park Road

Water on Macquarie Street (twice)and in the Domain

Water on Macquarie Street, Argyle St and Domain

ANZAC DAY

+ extra small loop of Domain

Water on Macquarie Street, Argyle St and Domain

– that means TWO laps of the Domain!

Water on Macquarie Street, Argyle St and Domain

Try this se3sssion at a faster pace!!!!

– that means TWO laps of the Domain!

Water on Macquarie Street, Argyle St and Domain

Relax and enjoy this final training run or do the Mothers Day run

on Sunday 9 May plus just 10K today.

• these are your Long Slow Distance runs which should form part of your weekly programme– also do 3 other runs during the week– a quick 5K and a steady 10K plus squad training if you can make it…. Otherwise another 5k.

• wear a watch and use it to check pace– refer to any runners wearing GPS watches

• take in water when possible – water stations marked in the guide
• wear good shoes – most shoes need to be replaced around every 1500Ks
• in the last few runs wear the gear you will wear in the race… no surprises!
• 4.00 min per K pace = 85 mins for half marathon
• 4.30 min per K pace = 95 mins…………
• 5.00 min per K pace = 105 mins  ………………
• 5.30 min per K pace = 116 mins
• squad training on Monday nights will cover hills and interval training

Training with Professional Coaching

Training lasts about 75 mins and covers all sorts of facets to gain maximum results.

Meet near the fountain at the Paddington Gate (corner Oxford St/Lang Rd) – about 50m down from the gate. In winter meet at the gates.

There is no car access after sunset through Park gates in Winter. Park your car outside during the Winter season! In Summer – park inside.

· Cost $5.00 – Bring water and a towel

· Wear light coloured clothing so you don’t get run over

Please see weekly E-news for full details.

5k Run Training

Meet near the fountain at the Paddington Gate (corner Oxford St/Lang Rd) – about 50m down from the gate.

No car access after sunset through Park gates. Park your car outside during the Winter season.

Please see weekly E-news for full details

12K coastal run

Run to the coast and back to the park. Meet near the fountain at the Paddington Gates (corner Oxford St/Lang Rd) – about 50m down from the gate.

Breakfast at the Centennial Park caravan in good weather, or otherwise at a cafe after the run!

Please see weekly E-news for full details.

5K run around Centennial Park

Breakfast & coffee at the van afterwards

Meet near the fountain at the Paddington Gates (corner Oxford St/Lang Rd) – about 50m down from the gate.

Breakfast at the Centennial Park caravan in good weather, or otherwise at a cafe after the run!

Please see weekly E-news for full details.

5K/7K run around Centennial Park

Please see weekly E-news for full details.

Special monthly runs are held in Iron Cove Bay and other locations such as Clovelly (in Summer so we can grab a swim post run) or Maroubra from time to time.

Individual program:

Check weekly news page, call Wayne or get information on Saturday mornings in Centennial Park

Other Regular Events

Track & Field

Tuesday and Thursday: Track training

6pm at ES Marks Field, Boronia St, Kensington. Fees apply.

Contact Matt Lynch for further info 0412 080 969

Cycling

Sundays

Some of us cycle in (or from) the Park as part of the regular training. Please be aware that these tours are not led and therefore not covered by the club’s insurance.

Cycling, Swimming, Triathlon and Biathlon

Some Frontrunners are also members of Sydney’s swim- and triathlon clubs.

Contact Cathy for details.