Free-form Speed sessions
Fridays 5:30am – 6:30am. 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 for a summer races with our training program. The sessions are uncoached but you can either follow these or do your own thing and join the group for coffee after!
You can also find old programs below if you would like to further your speed training outside of these sessions.
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.
Coffee
After the session ends at 6:30am, we will go for coffee at Famished on Frasers. Please join us.
2025 Speed Series Two - Kick start to winter
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 4 Apr |
Intervals | 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 11 Apr |
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 18 Apr |
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 25 Apr |
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 2 May |
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 9 May |
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 7 16 May |
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 8 23 May |
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 9 30 May |
Brick | Warm-Up 4 x 1km @5km pace [200m jog recovery] Cool Down |
Great for building your speed edurance |
| Wk 10 6 June Death by 400m |
Warm-up |
10 x 400m @5km pace with 1 min standing recovery Cool Down Learning to control short efforts with minimal rest |
|
Old Programs
2025 Speed Series One - Starting the year strong
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 17 Jan |
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 24 Jan |
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 31 Jan |
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 7 Feb |
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 14 Feb |
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 21 Feb 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 22 Nov |
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 29 Nov |
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 6 Dec |
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 13 Dec |
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 20 Dec |
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 27 Dec |
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 6 Sept |
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 13 Sept |
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 20 Sept |
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 27 Sept |
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 4 Oct |
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 11 Oct 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 18 Oct |
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 25 Oct |
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 1 Nov |
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 8 Nov |
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 15 Nov |
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 9 Feb |
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 16 Feb |
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 23 Feb |
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 1 Mar |
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 8 Mar |
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 15 Mar 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 22 Mar |
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 |
| - 29 Mar |
Break week | ||
| Wk 8 4 April |
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 12 April |
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 19 April |
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 20 Oct |
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 27 Oct |
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 3 Nov |
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 10 Nov |
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 17 Nov |
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 24 Nov 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 1 Dec |
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 8 Dec |
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 15 Dec |
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. |
| Wk 10 22 Dec |
Fun Christmas session | Warm-Up Mystery Christmas fun Cool Down |
A fun session to end the speed block before Christmas. More details on the day! |
2023 Speed Series Two - Speed into Spring
| Date | Outline | Session | Purpose |
|---|---|---|---|
| Wk 1 1 Sept |
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 8 Sept |
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 15 Sept |
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 22 Sept |
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 29 Sept |
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 6 Oc 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. |
|
| Wk 7 14 Oct |
Time trial! | Details: 7am on Saturday at Kedron Parkrun Warm-up 5km time trial Cool Down |
Finally the time is here! We will do our same warm-up and cool down routines so make sure to arrive 15 minutes early. |