Training Schedule

Circuit Training

Effort Sessions

Training Sessions

Learn how to use the workout feature of the Garmin connect app so you can sync workouts/effort sessions to your watch here.

*Please wear high-vis for evening sessions during the winter* (October to end of March/early April when clocks change)

Autumn / Winter / Early Spring Blenheim effort sessions

1. Lake Reps – 3 or 4 x 1600m efforts and 800m recovery in between each rep / Mile Reps while lake dredging
2. Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800m/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m
3. Hills – 2 x 12 minute hard up the hill, slow recovery down the hill with 5 minute rest after each 12 min effort and 6 min hard up the hill, slow recovery down the hill to finish
4. Timed sprints 1 – 8 x 3 minutes with 90 seconds rests
5. Timed sprints 2 – 8 x 3 minutes with 60 seconds rests 
6. Timed sprints 3 – 12 x 2 minutes with 90 seconds rests
7. Timed sprints 4 – 12 x 2 minutes with 60 seconds rests
8. Timed sprints 5 – 16 x 90 seconds with 90 seconds rests
9. Timed sprints 6 – 16 x 90 seconds with 60 seconds rests

Spring / Summer track effort sessions

1. On the Whistle – 1 minute fast/20 secs slow, 2 minutes fast/40 secs slow, 3 minutes fast/1 minute slow – repeat 3 times
2. Pyramids – 200m/30 secs rest – 400m/1 minute rest – 600m/90 secs rest – 800/2 minute rest – 1000m/2.5 minute rest – 1000m/2.5 minute rest – 800m/2 minute rest – 600m/90 secs rest – 400m/1 minute rest- 200m
3. 500m/60 secs rest – 300m/60 secs rest – repeat 7 times
4. 14 x 400m with 90 seconds rests
5. 14 x 400m with 60 seconds rests
6. 8 x 800m with 2 minute rests
7. 8 x 800m with 90 seconds rests
8. 3 x 1600m with slow 400m jog recovery

Circuit Training

Roger Bradley’s training sessions can be found on his Instagram below or by clicking on his name for more details.

Link to Instagram account that is updated daily for tips and exercises to do at home.