Running Sessions Explained

Afternoon Sessions

Monday session at Wanda Surf Club:
4:30-5:30pm: Sprint & Speed Session: The aim of these sessions is speed endurance and resisted speed work, which includes hills and hard work. Aimed at developing speed strength and specific running leg power.

5:15-6:15pm: Distance & Middle Distance Runners Session Hard interval training on grass, sand or trails - including hills! All levels welcome. We hit your anaerobic threshold hard, demanding it to improve.


Tuesday session at Wanda Surf Club:

5-6pm: Cross-country Session Circuit style session on grass, sand or trails - including hills, specific to cross-country.


Wednesday sessions at Tonkin Oval, Cronulla

5pm - 5:45pm; The Development Squad is for those Juniors 6-8yrs just starting out and learning how to master the basics of running, including technique, drills, fun and fitness! Once they have shown considerable improvement, these juniors can then progress up to Intermediate-Advanced.

5:30pm - 6:30pm; Sprint Training - Intermediate-Advanced Speed Group is for those athletes who require more intensity in their training, includes running drills, plyometric, speed development and technique correction. Great for sprinters and any team sports where running speed is a requirement.

5:30pm - 6:30pm: Distance runner’s session - hard aerobic intervals and technique work, this session is about improving your endurance through hard work, giving fast improvements. Great for cross country runners, middle distance and distance runners.


Thursday Distance Run/Recovery and Technique Work  – meet at Wanda Surf Club

5-6pm: Endurance session at recovery pace + technique work – run on grass, sand or trail involving distance circuits followed by technique stride throughs. As it’s in circuit format all abilities can manage. It is a recovery session and distance training for those that went hard at training on Wednesday, or a tough cross-country session for those that didn’t come on Wednesday.


Friday Speed session at Tonkin Oval, Cronulla

5pm - 5:45pm; The Development Squad is for those Juniors 6-8yrs just starting out and learning how to master the basics of running, including technique, drills, fun and fitness! Once they have shown considerable improvement, these juniors can then progress up to Intermediate-Advanced.

5-6pm: Speed Session Speed development, leg speed and technique work. Very similar to the Wednesday session with a real emphasis on sprint starts. Some of our middle and distance runners will have a combo session that combine both some speed development training and some distance tempo work.


Morning Sessions

*Note that morning sessions are conditioning only - no specific technique or tactical work included.

Monday, Distance & Middle Distance Runners Session

6:00am – 7:00am – Meet at Wanda Surf Club, Hard interval training on grass, sand or trails - including hills! All levels welcome. . We hit your anaerobic threshold hard, demanding it to improve.


Wednesday, Mix of run, cross-fitness and rehab session

6:00am – 7:00am; meet at Wanda Surf Club - a whole body workout focusing on cardiovascular fitness, muscular strength, endurance and flexibility. It involves interval running efforts, body weight exercises, medicine ball and a variety of training devices such as power bags and TRX. Each session is different, always tough but enjoyable.


Friday, Tempo run session

6:00am – 7:00am; meet at Wanda Surf Club. Hard tempo training on grass, sand or trails – race pace and over-distance running! Great for building aerobic strength for the middle and end part of your race! All levels welcome!


Saturday Sand hills at The Famous Cronulla Sand hills - FREE SESSION

7:00am - 8:00am: Combination session this session is designed at lifting your mental strength and ability to push your-self. Great for sprinters and distance runners of all levels! Increasing their intensity of training without the impact of hard surfaces. Plenty of both short and long hills - All welcome.