Thursday session

Sessions for the next six weeks

Sessions are listed by date and adapted so the main workout block is around 25 minutes. Each session is aligned to Jack Daniels-style training intensities: R = Repetition pace for relaxed speed and running economy with full/easy recovery; I = Interval pace for aerobic power, normally in controlled 600m–1,200m efforts with jog recovery; T = Threshold pace for comfortably hard cruise intervals, usually 800m–2km reps with short recoveries; E = Easy running for warm-up, cool-down and recoveries. Athletes should use current fitness rather than goal fitness when choosing pace. Group 1 = beginner athletes with a young training age targeting 2km–5km improvement; Group 2 = athletes running 5km in 21–28 minutes targeting 5km and 10km improvement; Group 3 = athletes running 5km under 20 minutes and looking to race competitively over 10km. Abbreviations: JR = jog recovery, WR = walk recovery, TT = time trial.
All sessions start with a gentle jog warm up followed by running drills

17 Sept 2026

Group 0ne, 2 x 200m 200m W/J Rec 4 x 500m 60 sec rec 2 x 100m 100m W Rec

Group Two, 2 x 200m 200m W/J Rec 8 x 500m 60 sec rec 2 x 100m 100m W Rec

Group Three 2 x 200m 200m W/J Rec 4 x 500m 1 x 1km 4 x 500m 60 sec rec 2 x 100m 100m W Rec

24 Sept 2026

Group 0ne, 2 x 200m 200m W/J Rec 2 x 1Km 60 sec rec 2 x 100m 100m W Rec

Group Two, 2 x 200m 200m W/J Rec 2 x 500m 2 x 1km 2 x 500m, 60 sec rec 2 x 100m 100m W Rec

Group Three 2 x 200m 200m W/J Rec 2 x 500m 3 x 1km 2 x 500m 60 sec rec 2 x 100m 100m W Rec

01 Oct 2026

Group 0ne, 2 x 200m 200m W/J Rec 5 x 500m 60 sec rec 2 x 100m 100m W Rec

Group Two, 2 x 200m 200m W/J Rec 1 x 500m 3 x 1km1 x 500m, 60 sec rec 2 x 100m 100m W Rec

Group Three 2 x 200m 200m W/J Rec 1 x 500m 2 x 2km 1 x 500 60 sec rec 2 x 100m 100m W Rec

08 Oct 2026

Group 0ne, 2 x 200m 200m W/J Rec 1 x 500m 1 x 1Km 1 x 500m 60 sec rec 2 x 100m 100m W Rec

Group Two, 2 x 200m 200m W/J Rec 1 x 500m 4 x 1km, 1 x 500m, 60 sec rec 2 x 100m 100m W Rec

Group Three, 2 x 200m 200m W/J Rec 2 x 500m 4 x 1km, 2 x 500m, 60 sec rec 2 x 100m 100m W Rec

15 Oct 2026

Group 0ne, 2 x 200m 200m W/J Rec 2 x 500m 1 x 1km 60 sec rec 2 x 100m 100m W Rec

Group Two, 2 x 200m 200m W/J Rec 3 x 1 Mile, 60 sec rec 2 x 100m 100m W Rec

Group Three, 2 x 200m 200m W/J Rec 4 x 1 Mile, 60 sec rec 2 x 100m 100m W Rec


22 Oct 2026

Group 0ne, 2 x 200m 200m W/J Rec 3 x 1km 60 sec rec 2 x 100m 100m W Rec

Group Two/Three, 2 x 200m 200m W/J Rec 2 x 2.4 KM, 60 sec rec 2 x 100m 100m W Rec