Mon 2 Nov Tomorrow
7:00 PM – 8:20 PM
RUNCLUB - Squats & Smiles
Strength & Social Run · 65 min
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 for most training sessions together.
Coming up
Next sessions
Wed 4 Nov
7:00 PM – 8:10 PM
RUNCLUB - Faster Than Weekend
Interval Training · 55 min
District 7
Sat 7 Nov
6:30 AM – 7:45 AM
RUNCLUB - Saturday Stride
Support & Social Run · 60 min
Sala
Sun 8 Nov
5:00 PM – 7:10 PM
RUNCLUB - Time on Feet
Endurance / Long Run · 60–115 min
Sala
Weekly schedule
When & where we run
Monday
7:00 PM
65 min
Strength & Social Run
60–75 mins. Form drills, running mechanics, durability and muscle stabilisation for injury prevention.
- Gathering 15'
- Warm-up 15'
- Main set 40'
- Cool-down 10'
Location
Sala
Wednesday
7:00 PM
55 min
Interval Training
We usually do high intensity intervals or VO2max / vVO2max testing or 5km / 10km full out test runs.
- Gathering 15'
- Warm-up 15'
- Main set 30'
- Cool-down 10'
Location
District 7
Saturday
6:30 AM
60 min
Support & Social Run
Morning group run.
- Gathering 15'
- Warm-up 10'
- Main set 45'
- Cool-down 5'
Location
Sala
Sunday
5:00 PM
60–115 min
Endurance / Long Run
60–150+ mins. The group is divided into pace teams so everyone runs with people at their level.
- Gathering 15'
- Warm-up 10'
- Main set per team 50–105'
Location
Sala
Rain or shine, holiday or not: RUNCLUB never cancels a run.
Sunday long run
Pick your pace team
On Sundays 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.
Good to know: the paces shown are the average pace over the entire run. Every session follows a structured workout, so some parts are faster and some are slower than this average.
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 can 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.