Monday
7:00 PM
Strength & Social Run
60–75 mins. Form drills, running mechanics, durability and muscle stabilisation for injury prevention.
Location
Sala
Training & schedule
Set time. Set intensity. One team.
We focus on time and intensity rather than fixed distances, so runners of every level start and finish together.
Weekly schedule
When & where we run
Wednesday
7:00 PM
Interval Training
We usually do high intensity intervals or VO2max / vVO2max testing or 5km / 10km full out test runs.
Location
District 7
Saturday
6:30 AM
Support & Social Run
Morning group run.
Location
Sala
Sunday
5:00 PM
Endurance / Long Run
60–150+ mins. The group is divided into pace teams so everyone runs with people at their level.
Location
Sala
Rain or shine, holiday or not: RUNCLUB never cancels a run. Meeting points occasionally change, so please check our Facebook events or Reclub before you head out.
Sunday long run
Pick your pace team
On Sundays (60–150+ minutes) the group splits into pace teams so everyone runs with people at their level. Not sure? Start slower. You can always move up next week.
Fast
Team Cheetah
5:30 min/km
Intermediate
Team Lion
6:15 min/km
Easy
Team Sloth
7:00+ min/km
Perfect for beginners and recovery weeks.
Advanced
Dedicated Group
~3:50 min/km
Extremely fast, shorter distance. Advanced runners only.
Why time, not distance?
When everyone runs for 60 minutes at the right intensity, a beginner might cover 7 km and a marathoner 13 km, but both get the training they need and we all finish together. No one is waiting alone at the end.
Strength is training too
Monday sessions build durability: form drills, running mechanics and muscle stabilisation. It's the least glamorous session and the one that keeps you running for years.
Measure your progress
Wednesday intervals include VO2max and vVO2max testing and benchmarking, so you can see your fitness improve over a season.
First time?
Read our beginner's guide for tips on schedules, goals and nutrition, then come along to any session.