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Sunday, August 31, 2025, 6:00 AM – 12:00 PM
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Thursday, August 28, 2025, 6:00 PM – 7:00 PM
5, 7 or 9km build. Start at an easy pace and work through the gears as you get faster each km. Your final km should be faster than your goal 10km race pace.
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Tuesday, August 26, 2025, 6:00 PM – 7:00 PM
6–8×800m @ 5K pace, 200m jog recovery. Start on the western side of Suncorp and run clockwise around the perimeter. Jog down the ramp back to start point for recovery
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Thursday, August 21, 2025, 6:00 PM – 7:00 PM
5, 7 or 9km options. Aim for fastest km to be quicker than goal 10km pace.
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Tuesday, August 19, 2025, 6:00 PM – 7:00 PM
Mona Fartlek on the Kurlipa bridge:
2 × 90s on/off 4 × 60s on/off 4 × 30s on/off 4 × 15s on/off
Practise working hard both up and down the hill like you will need to on race day. Be mindful to control cadence down hill and stretch hamstrings in warmup.
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Thursday, August 14, 2025, 6:00 PM – 7:00 PM
40 min Fartlek. 20 x 1min on @ 5K pace + 15s / 1 min off (float).
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Tuesday, August 12, 2025, 6:00 PM – 7:00 PM
Goodwill + QUT Hill repeats. Warm up to Otto. 30 mins AMRAP over the Goodwill bridge and onwards up the QUT hill (as per South Bank Parkrun). Float on the downhill, effort on the uphill. Cool down back to Kurilpa meeting spot
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Thursday, August 7, 2025, 6:00 PM – 7:00 PM
2-3 sets of: 2x KP Bridge climbs (up and down) then 1.5km botanic garden loop recovery
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Tuesday, August 5, 2025, 6:00 PM – 7:00 PM
