Tuesday morning sessions

about our tuesday sessions

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Welcome to Knockoffs Tuesday morning sessions.

This is a weekly structured session, giving you the opportunity to try a different style of running in a social, group style. The entire session will be led by a Knockoffs Run Leader.

When: Every Tuesday morning, 0530am.

Where: We meet at the upper Domain carpark - outside the Domain Athletics Track main gates (see below image).

What: 40min (total) running session

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Generally sessions consist of the following;

5-10min slow group jog warm up

5min of stretches and session brief

20-30mins of interval running – this could be on gravel, asphalt, grass or the track. It will alternate week-to-week.

5min slow group cool down jog.

Group coffee after! (Arguably the best bit)

All ages and fitness levels welcome. Please ensure you have signed up as a Knockoffs Run Club member (mandatory) and bring a headtorch and warm jumper in the winter months (April – October).

The sessions will alternate between the below sessions. And feel free to utilise the below sessions for yourself wherever and whenever! Enjoy

The Knockoffs team  

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The Sessions (Updated sept 2022)

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1.  Mona Fartlek

Warm up

Main Set (20 mins)

• (2x repeat) Run 90 sec/Recover 90 sec
• (4x repeat) Run 1 min/Recover 1 min
• (4x repeat) Run 30 sec/Recover 30 sec
• (4x repeat) Run 15 sec/ Recover 15 sec

Cool down

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2. Pistols Pyramid

Warm up

Main Set (30 mins)

• Run 30 sec/Recover 30 sec
• Run 1 min/Recover 1 min
• Run 1.5 min/Recover 1.5 min
• Run 2 min/Recover 2 min
• Run 2.5 min/ Recover 2.5 min
• Run 2.5 min/ Recover 2.5 min
• Run 2 min/Recover 2 min
• Run 1.5 min/Recover 1.5 min
• Run 1 min/Recover 1 min
• Run 30 sec/Recover 30 sec

Cool Down

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3. 10/5 Intervals

Warm up

Main Set (21.5 min)

• Run 5 min at 10km race/PB pace
• Run 5 min at 5km race/PB pace
• Recovery/walk 90 seconds
• Run 5 min at 10km race/PB pace
• Run 5 min at 5km race/PB pace

Cool Down

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4. 15 x 1 min

Warm up

Main Set (30mins)

• 15x minute on/minute off

Cool Down

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5. 4, 2, 30

Warm up

Main Set

• (3x repeat) Run 4mins/Recover 2min
• (3x repeat) Run 2mins/Recover 1min
• (2x repeat) Run 30secs/Recover 30secs

Cool down

6. Track Session

Warm up

Main Set

• (6x repeat) 200m ON/ 200m OFF
• 2min walk rest
• Repeat twice (2 sets total)

Cool down

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7. Hill Repeats

Warm up

Main Set ~30mins

• 8x 2min effort up with jog back to start

Cool Down

8. Pyramid #2

Warm up

Main Set

• 1:30 @recovery pace
• 0:30 with 0:15 recovery
• 1:00 with 0:30 recovery
• 1:30 with 0:45 recovery
• 2:00 with 1:00 recovery
• 2:30 with 1:15 recovery
• 3:00 with 1:30 recovery
• 2:30 with 1:15 recovery
• 2:00 with 1:00 recovery
• 1:30 with 0:45 recovery
• 1:00 with 0:30 recovery
• 0:30 with 1:30 recovery

Cool down

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9. Telford Fartlek

Warm up

Main Set (20mins)

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• 1x 4min effort
• 2x 3min effort
• 3x 2min effort
• 4x 1min effort

60seconds jog recovery between efforts

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Cool down

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10. Gerschler fartlek

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Warm up

Main Set (24:45 total time)

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• 3x 0:30 with 1:30 recovery
• 3x 0:30 with 1:15 recovery
• 3x 0:30 with 1:00 recovery
• 3x 0:30 with 0:45 recovery
• 3x 0:30 with 0:30recovery

• 3x 0:30 with 0:15 recovery

Cool down

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