Coached Speed sessions
Tuesdays 5:30Pm – 6:30Pm. Des Connor Park, Ashgrove QLD.
Meeting point: https://goo.gl/maps/DQDsVPoXhXaPPFgW7
Join us for weekly speed sessions to help you get fitter and faster!
Session outline
Warm-up
Each session begins with a warm up of 2kms easy running as a group, followed by the classic Trailiens activation stretches, some warm-up drills and run throughs to prepare your body to run!
The ‘work’
Each week offers a slightly different type of workout designed to build speed you can take to the trails. Most sessions offer distance variations so they can be tailored to suit your race goals and speed.
You are in control of how ‘hard’ you run, and are encouraged to run at your own pace that feels right. It may take a couple of weeks for you to find your personal 'fast'.
We hope you find each session challenging, but not gruelling. You should finish feeling like you put in a good effort but could still do a little more if you had to.
Cool Down
Time is allocated for an easy jog (approx. 1km) after each session to allow runners to ease into rest. Feel free to add in any stretches you need.
2025 Speed Series Three
| Date | Outline | Session |
|---|---|---|
| Week 1 - 1st July | Mona Fartlek | Warm-up 2x 90s ON/ 90s OFF 4x 60s ON/60s OFF 4x 30s ON/ 30s OFF 4x 15s ON/ 15s OFF Cool Down |
Week 2 - 8th July| Death by 400m |
Warm-up |
10 x 400m @5km pace with 1 min standing recovery Cool Down |
| Week 3 - 29th July | Gregson Threshold | Warm-up 10mins moderate 5x 60s ON (fast)/ 60s OFF 10mins moderate Cool Down |
| Week 4 - 5th August | Brick | Warm-Up 4-5 x 1km @5km pace [200m jog recovery] Cool Down |
| Week 5 - 12th August | Build | Warm-up 1 min fast, 1 min float 2 min fast, 1 min float 3 min fast, 1 min float 4 min fast,1 min float 5 min fast,1 min float 6 min fast,1 min float Cool Down |
| Week 6 - 19th August | Pyramid V2 | Warm-Up 500m @5km pace [1min standing recovery] 1km @5km pace [2min standing recovery] 2km @5km pace [2min standing recovery] 1km @5km pace [2min standing recovery] 500m @5km pace [1min standing recovery] Cool Down |
| Week 7 - 26th August | Halves | Warm-up 5 min fast,2 min 30s float 4 min fast,2 min float,3 min fast,1 min 30s float 2 min fast,1 min float 1 min fast,30 s float 2min 30s fast Cool Down |
| Week 8 - 2nd September | Short and Speedy | Warm-Up 4 x 200m @3km pace [1min standing recovery] 6 x 600m @5km pace [2min standing recovery] 4 x 200m @3km pace [1min standing recovery] Cool Down |
| Week 9 - 9th September | Brick session | Warm-Up 4 x 200m @3km pace [1min standing recovery] 4 x 1km @5km pace [2min standing recovery] 2 x 400m @3km pace [1min standing recovery] Cool Down |
| Week 10 - 16th September | Continuous reps | Warm-Up 5 x 750m @5km pace and 250m slow jog recovery Cool Down |
| Week 11 - 23rd September | Mona Fartlek | Warm-up 2x 90s ON/ 90s OFF 4x 60s ON/60s OFF 4x 30s ON/ 30s OFF 4x 15s ON/ 15s OFF Cool Down |
| Week 12 - 30th September | Gregson Threshold | Warm-up 10mins moderate 5x 60s ON (fast)/ 60s OFF 10mins moderate Cool Down |
Old Programs
2025 Speed Series One - Starting the year strong
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 | Welcome to Speed | Warm-up 10 x 1min effort with 1min jog/walk recovery Cool Down |
This is a speed workout which gets harder as time goes on. Start to learn the feeling of your effort over time. |
| Wk 2 | Distance | Warm-up 4 x 1km @5km pace with 2mins standing recovery 4 x 200m @3km pace with 1min standing recovery Cool Down |
Learning to control longer efforts with a focus on holding a fast pace. |
| Wk 3 | Long reps | Warm-up 3 x 2km @5km pace with 2 min standing recovery Cool Down |
Learning to practise holding a pace for a set distance. Control your efforts as the standing recovery is the only break. |
| Wk 4 | Death by 400m | Warm-up 12 x 400m @5km pace with 1 min standing recovery Cool Down |
Learning to control short efforts with minimal rest |
| Wk 5 | Ladder down | Warm-Up 3km @5km pace with 2 min standing recovery 2km @5km pace with 2 min standing recovery 1km @5km pace Cool Down |
Great test for your distance fitness and ability to hold a fast pace for a long period. |
Wk 6| Grind |
Warm-up |
5 x 1km @5km pace with 2 min standing recovery 4 x 200m @3km pace with 1 min standing recovery Cool Down Experience what a 5km time trial at race pace will feel like. This is a tough session. |
|
2024 Speed Series Three - Nearly Christmas!
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 | Welcome to Speed | Warm-up 10 x 1min effort with 1min jog/walk recovery Cool Down |
This is a speed workout which gets harder as time goes on. Start to learn the feeling of your effort over time. |
| Wk 2 | Distance | Warm-up 4 x 1km @5km pace with 2mins standing recovery 4 x 200m @3km pace with 1min standing recovery Cool Down |
Learning to control longer efforts with a focus on holding a fast pace. |
| Wk 3 | Long reps | Warm-up 3 x 2km @5km pace with 2 min standing recovery Cool Down |
Learning to practise holding a pace for a set distance. Control your efforts as the standing recovery is the only break. |
| Wk 4 | Death by 400m | Warm-up 12 x 400m @5km pace with 1 min standing recovery Cool Down |
Learning to control short efforts with minimal rest |
| Wk 5 | Ladder down | Warm-Up 3km @5km pace with 2 min standing recovery 2km @5km pace with 2 min standing recovery 1km @5km pace Cool Down |
Great test for your distance fitness and ability to hold a fast pace for a long period. |
| Wk 6 | Grind | Warm-up 5 x 1km @5km pace with 2 min standing recovery 4 x 200m @3km pace with 1 min standing recovery Cool Down |
Experience what a 5km time trial at race pace will feel like. This is a tough session but will really help for the Parkrun. |
2024 Speed Series Two - Free-Form Speed Sessions
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 | Welcome Back! | Warm-up 4 x 200m @3km pace [1min standing recovery] 5 x 1km @5km pace [2min standing recovery] 4 x 200m @3km pace [1 min standing recovery] Cool Down |
Start with fast, settle in and end with fast! This is workout builds your ability to push at the start of a race, hold on and push again at the end. |
| Wk 2 | Threshold | Warm-up 5min @5km pace [2min easy jog] 10min @5km pace [2min easy jog] 5min @5km pace [2min easy jog] Cool Down |
Longer reps for better endurance at a slightly slower pace |
| Wk 3 | Pyramid | Warm-up 500m @5km pace [1min standing recovery] 1km @5km pace [2min standing recovery] 2km @5km pace [2min standing recovery] 1km @5km pace [2min standing recovery] 500m @5km pace [1min standing recovery] Cool Down |
The aim of this session is to go slightly faster on the way back down the pyramid than on the way up. Builds mental resilience and speed endurance. |
| Wk 4 | Pyramid v2! | Warm-up 200m @3km pace [1min standing recovery] 400m @3km pace [1min standing recovery] 600m @5km pace [2min standing recovery] 800m @5km pace [2min standing recovery] 600m @5km pace [2min standing recovery] 400m @3km pace [1min standing recovery] 200m @3km pace [1min standing recovery] Cool Down |
Classic pyramid session. Try to go faster on the way back down |
| Wk 5 | Don't stop running! | Warm-up 5 x 750m @5km pace and 250m slow jog recovery Cool Down |
This continuous session simulates a race where a downhill might give you a slight break before you have to keep pushing again. Even if your jog is extremely slow, don't let yourself stop to get the maximum benefit from this session. |
Wk 6| Death by 400m |
Warm-up |
12 x 400m @5km pace with 1 min standing recovery Cool Down Learning to control short efforts with minimal rest |
|
| Wk 7 | Brick session | Warm-Up 4 x 200m @3km pace [1min standing recovery] 4 x 1km @5km pace [2min standing recovery] 2 x 400m @3km pace [1min standing recovery] Cool Down |
Start with speed, hold for longer reps and end at speed |
| Wk 8 | Progressive build | Warm-Up 6 x 1km (see purpose for pace) [1min standing recovery] Cool Down |
Start at a pace 20s slower than your 5km pace and drop down 5s per rep. You should end at a pace 5s faster than your 5km pace. Increases pace awareness and ability to hold a pace. |
| Wk 9 | Introducing Float | Warm-Up 4 x 1km @5km pace and 500m float recovery Cool Down |
A misleading name for a painful recovery type. Float sessions are a different version of continuous reps where instead of a slow jog recovery you only drop your pace by 10-20s. There will be time to complain at the end of the session but during you should be too focused on trying to push through :) |
| Wk 10 | Brick session | Warm-Up 3 x 2km @5km pace [2min standing recovery] Cool Down |
Not a fun session but very good for speed fitness. Push through, you can do it! |
| Wk 11 | Last one! | Warm-Up 4 x 1km @5km pace [200m jog recovery] Cool Down |
Last session so make the most of it! Great for building your speed endurance |
2024 Speed Series One - Speed for Summer
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 | Welcome Back! | Warm-up 6 x 2min @3km pace [1min easy jog] 4 x 1min @3km pace [1min easy jog] Cool Down |
Interval training to help you settle in :) |
| Wk 2 | Threshold | Warm-up 5min @5km pace [2min easy jog] 10min @5km pace [2min easy jog] 5min @5km pace [2min easy jog] Cool Down |
Longer reps for better endurance at a slightly slower pace |
| Wk 3 | Threshold v2 | Warm-up 6 x 500m @5km pace [1min standing recovery] 1 min flat out - see how far you can get Cool Down |
Similar to last week but with more rest so can use a different recovery system |
| Wk 4 | Pyramid | Warm-up 200m @3km pace [1min standing recovery] 400m @3km pace [1min standing recovery] 600m @5km pace [2min standing recovery] 800m @5km pace [2min standing recovery] 600m @5km pace [2min standing recovery] 400m @3km pace [1min standing recovery] 200m @3km pace [1min standing recovery] Cool Down |
Classic pyramid session. Try to go faster on the way back down |
| Wk 5 | Short and Speedy | Warm-Up 4 x 200m @3km pace [1min standing recovery] 6 x 600m @5km pace [2min standing recovery] 4 x 200m @3km pace [1min standing recovery] Cool Down |
Aim for fast paces during the reps and make the most of the recovery |
Wk 6| Threshold |
Warm-up |
5min @5km pace [2min easy jog] 10min @5km pace [2min easy jog] 5min @5km pace [2min easy jog] Cool Down Longer reps for better endurance at a slightly slower pace |
|
| Wk 7 | Brick session | Warm-Up 4 x 200m @3km pace [1min standing recovery] 4 x 1km @5km pace [2min standing recovery] 2 x 400m @3km pace [1min standing recovery] Cool Down |
Start with speed, hold for longer reps and end at speed |
| Wk 8 | Don't stop running | Warm-Up 5 x 750m @5km pace and 250m slow jog recovery Cool Down |
This continuous session simulates a race where a downhill might give you a slight break before you have to keep pushing again. Even if your jog is extrememly slow, don't let yourself stop to get the maximum benefit from this session |
| Wk 9 | Pyramid V2 | Warm-Up 500m @5km pace [1min standing recovery] 1km @5km pace [2min standing recovery] 2km @5km pace [2min standing recovery] 1km @5km pace [2min standing recovery] 500m @5km pace [1min standing recovery] Cool Down |
The aim of this session is to go slightly faster on the way back down the pyramid than on the way up. Builds mental resilience and speed endurance |
| Wk 10 | Last one! | Warm-Up 4 x 1km @5km pace [200m jog recovery] Cool Down |
Last session so make the most of it! Great for building your speed edurance |
2023 Speed Series Three - Super Summer Speed
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 | Welcome Back! | Warm-up 4 x 200m @3km pace [1min standing recovery] 5 x 1km @5km pace [2min standing recovery] 4 x 200m @3km pace [1 min standing recovery] Cool Down |
Start with fast, settle in and end with fast! This is workout builds your ability to push at the start of a race, hold on and push again at the end. Perfect for building up to a parkrun PB! |
| Wk 2 | Pyramid | Warm-up 500m @5km pace [1min standing recovery] 1km @5km pace [2min standing recovery] 2km @5km pace [2min standing recovery] 1km @5km pace [2min standing recovery] 500m @5km pace [1min standing recovery] Cool Down |
The aim of this session is to go slightly faster on the way back down the pyramid than on the way up. Builds mental resilience and speed endurance. |
| Wk 3 | Don't stop running! | Warm-up 5 x 750m @5km pace and 250m slow jog recovery Cool Down |
This continuous session simulates a race where a downhill might give you a slight break before you have to keep pushing again. Even if your jog is extrememly slow, don't let yourself stop to get the maximum benefit from this session. |
| Wk 4 | Brick session | Warm-up 5 x 1km @5km pace [2min standing recovery] 2 x 400m @3km pace [1min standing recovery] Cool Down |
Back to a classic. Builds endurance at speed with an extra long push at the end. |
| Wk 5 | Progressive build | Warm-Up 6 x 1km (see purpose for pace) [1min standing recovery] Cool Down |
Start at a pace 20s slower than your 5km pace and drop down 5s per rep. You should end at a pace 5s faster than your 5km pace. Increases pace awareness and ability to hold a pace. |
Wk 6| Don't stop running V2 |
Warm-up |
5 x 1km @5km pace and 400m slow jog recovery Cool Down Continuous is back but with longer reps and longer jogs! Hooray! |
|
| Wk 7 | Brick session | Warm-Up 3 x 2km @5km pace [2min standing recovery] Cool Down |
Not a fun session but very good for speed fitness. Push through, you can do it! |
| Wk 8 | Introducing Float | Warm-Up 4 x 1km @5km pace and 500m float recovery Cool Down |
A misleading name for a painful recovery type. Float sessions are a different version of continuous reps where instead of a slow jog recovery you only drop your pace by 10-20s. There will be time to complain at the end of the session but during you should be too focused on trying to push through :) |
| Wk 9 | Ladder down | Warm-Up 3km @5km pace [2min standing recovery] 2km @5km pace [2min standing recovery] 1km @5km pace Cool Down |
Great test for your distance fitness and ability to hold a fast pace for a long period. |
2023 Speed Series Two - Speed into Spring
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 | Welcome to Speed | Warm-up 10 x 1min effort with 1min jog/walk recovery Cool Down |
This is a speed workout which gets harder as time goes on. Start to learn the feeling of your effort over time. |
| Wk 2 | Distance | Warm-up 4 x 1km @5km pace with 2mins standing recovery 4 x 200m @3km pace with 1min standing recovery Cool Down |
Learning to control longer efforts with a focus on holding a fast pace. |
| Wk 3 | Long reps | Warm-up 3 x 2km @5km pace with 2 min standing recovery Cool Down |
Learning to practise holding a pace for a set distance. Control your efforts as the standing recovery is the only break. |
| Wk 4 | Death by 400m | Warm-up 12 x 400m @5km pace with 1 min standing recovery Cool Down |
Learning to control short efforts with minimal rest |
| Wk 5 | Ladder down | Warm-Up 3km @5km pace with 2 min standing recovery 2km @5km pace with 2 min standing recovery 1km @5km pace Cool Down |
Great test for your distance fitness and ability to hold a fast pace for a long period. |
| Wk 6 | Grind | Warm-up 5 x 1km @5km pace with 2 min standing recovery 4 x 200m @3km pace with 1 min standing recovery Cool Down |
Experience what a 5km time trial at race pace will feel like. This is a tough session but will really help for the Parkrun. |