North Lakes run session by Moreton Bay Road Runners | Sports team

North Lakes run session by Moreton Bay Road Runners

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25.01.2022 This Tuesdays session. NEW START TIME AT 6.00 pm. 1.6 K warm-up, 1 k moderate pace, 1 k easy 1 k medium pace, 1 k easy... 1k max, not faster than 10 k race pace 1 k easy 1 k mod pace, slower than the last interval 1.6 k cool down. followed by a cool-down stretch. See you at the lake at 6.00 , Marty See more

24.01.2022 This weeks interval for our run at the Lake. 2 k warm up, 4 -8 x (500 m @ 10 k race pace, 200 m easy in between) 2 k easy cool down. Pick how many reps you are up to.

23.01.2022 This weeks session at the Lake. Pyramid intervals getting longer for the marathon season 2 k warm up, 400 m tempo, 200 m easy, 600 m tempo 200 m easy, 800 m tempo, 200 m easy... 1000 m tempo, 200 m easy, Cool down for beginners after this, marathon runners finish with the remaining sets. 800 m , tempo, 200 m easy 600 m tempo, 200 m easy 400m tempo, then 2 k cool down Have a great run. Marty See more

22.01.2022 This Tuesday’s run is longer intervals. Pick how many you can do. Warm-up, 2 k easy, Main set is 3 - 6 x (1 k tempo, 200 m easy) pick how many you want to do Then 2 k easy cool down Good to be back in town. I’ll see you at 6.00 p.m. on Tuesday. Marty

22.01.2022 Be there by 6.30 at the lake. Bring a drink it’s getting warm

21.01.2022 1.6 K warm-up, 1 k medium effort, 2 min. rest, 2 k moderate effort, 2 min. rest,3 k Max effort, Short rest and 1.6 k cool down. followed by a cool-down stretch. and rehydrate well. If you raced on the weekend keep your efforts easier. Some raced at the Moreton bay running festival or triathlon. Well done to everyone who raced. Some smashed their goals and set new PB’s which is great to see. Have a great run. Unfortunately I can’t make it this week I’m away again. Marty

20.01.2022 Tuesday north lakes session 6.30 pm at the Lake. INTERVALS: 3 K warm-up, 400 m moderate effort, 400 m easy, , 400 m medium effort, 400 m easy, 600 m top effort, 400 m easy , 600 med. , 2 k cool down. followed by a cool-down, stretch. and rehydrate well. Darra will take you for your run. I’m away this week and will be fitting in my runs up in Townsville . Have a great week. Marty

18.01.2022 Congratulations to everyone who managed to snag a pb at the 10 k club time trials on Sunday. This Tuesday will be easier and if you’re feeling the legs are still heavy I would advise just to have an easy run. The set for tomorrow is : 2 k warm-up, 4 x (800 m @ 1/2 marathon pace, 800 m easy between), 1 k cool down. See you Y the lake at 6.30. Marty

18.01.2022 This weeks Tuesday session will be the mile intervals . 1.6 k warm-up, intervals: 400 m 90%, 200 m easy, 800 m on, 200 m easy, 1.6 k @ 90%. 4 min rest, 800 m hard, 200 m easy, 400 m hard, 200 m easy, recovery in between, 3.2 k c/down. Of course we will he talking to you at the start to make sure the intervals are right for you and adapt if you want. I’ll be away this week for work but Darragh will be there for you. Have a good run. Marty

17.01.2022 This weeks session is 800 m sets. A good way to improve your threshold pace and increase the leg speed on a shorter intervals. The idea this week is run the set by feel. Don’t look at the watch and go by your max effort . Let’s see how that works. The set is 2 k warm-up, 5 x ( 800 m @ 5 k pace, 2 min rest) 3 k cool down, including 1 hill repeat. Have fun. I can’t make it but Darragh will be there. Cheers. Marty

16.01.2022 This weeks Tuesday intervals at the lake. 2 k warm up, 1 k sprint, 500 easy, 2 k sprint, 500 easy, 1 k sprint, 500 easy, 1 k sprint, , 2 k cool down, intervals 30 seconds slower than 5 k pace. These intervals are a good build up for anyone getting ready for GC 50. Otherwise cut back on the length of the intervals. See you at the lake at 6.30 pm. Marty

14.01.2022 This weeks session is back in the hills. It is a 2 k warm-up, 10 hill loop efforts, Each hill steady effort, 2 k cool down to make it to 10 k. followed by a cool-down stretch. See you at the lake at 6.00. Cheers. Marty I’ve been asked to try out a 6.00 start. Let’s try this week at 6.00 pm

14.01.2022 This Tuesday session is a long interval at 1/2 marathon pace. Warm-up, 1.6 k easy, 5 x ( 1 k tempo, 200 m easy) cool down 1.6 k easy, see you Tuesday at 6.00 p.m. at the Lake Eden. Marty

14.01.2022 This Tuesday North Lakes session. We will keep it to 10 in a group otherwise we will split up into 2 groups. It’s 400 m intervals. 3.2 k warm up, 4 x 400 m 80%, 200 m floating recovery in between, 3.2 k cool down. See you at the lake at 6.30

11.01.2022 Good news is the lock down is over and with social distancing in place we can continue our training. This Tuesday is: 2 k warm-up, intervals: 400 m 80%, 200 m easy, 400 m hard, 200 m easy,... 800 m hard, 200 m easy, 4 min. rest 800 m hard, 200 m easy, 400 m hard, 200 m easy, 400 m hard, 200 m easy, 1.6 k c/down. Can you please register your attendance on the link below. Thanks. See you tomorrow at 6.00 at lake Eden https://www.revolutionise.com.au/moretonbayroad//calendar/

11.01.2022 Here’s the run for this week 3.2 k easy warm up, 1 k 80% effort. , 2 k easy, 1 k 80% effort , 3 k easy cool down, Only short efforts. This run is geared for those who are doing the GC 30 this weekend. See you at the lake at 6.00 pm. Marty

10.01.2022 Not long to go now. Weather looks perfect and could get warm the last 10 km. Hope everyone had a good week and tapering is going well. You should be eating well now to carb load but with decrease in training you don’t need to overdo it. I always try to cut back on fibre rich foods from Friday and cut back on my fruit smoothies. I also recommend drinking a bottle of electrolyte drink on Saturday. Have an early dinner Saturday and an early night. Breakfast Sunday should be ab...out 3 hours before race start if you can and by now you know what works for you. Keep sipping on your electrolyte bottle until the race starts to keep up the fluids. A gel about every 25-30 minutes is a good strategy. We’re starting at 5.30 am from Decker Park Sandgate for the first slower runner, and I will be starting with Geoff and Andy at 6.00 am. We have some doing the half and 10 k distance and looking forward to see you if not in the course at the finish at Southbank. Rest up and have a great race everyone See more

09.01.2022 Happy new year to everyone. Despite all the restrictions we managed to still have a lot of good training sessions and we have a great group of all levels of runners. Wishing you all a great happy new year and hoping we can all get back into racing real races. Lots of marathons are on the calendar. Happy to help anyone if you got any questions or need advice. I’m also planning to pace the Brisbane marathon in June 6 for a 3.45 finish if anyone wants to come along.

07.01.2022 this Tuesday evening 6.00 pm, 2 k warm-up, 6x ( 500 m @ 10 k race pace, 300 m easy in between) that makes 3 laps, then a 3 k easy cooldown, another fast long interval set to sharpen up for the Club 10 k TT on Sunday, See you there, Marty

06.01.2022 Tuesday session at North lakes. Let’s hit the big ones. A good session if you’re doing the Jetty 2 Jetty or another race in the next month or so. 2 k easy warm up, 800 m about 70% of max, 800 m easy, 1 k at 80% of max, 600 m easy, 1.2 k hard effort , 400 m easy, 2 min. Rest, 1.6 k hard effort, 1.6 k easy cool down. See you at the Lake at 6.30. Cheers. Marty

05.01.2022 Intervals on Tuesday at the lake. 2 k warm up, 400 m hard - 5 k pace, 400 m easy, 400 m hard , 400 m easy, 4 x 800 m hard @ 10 k pace, 2 min. Rest in between, 2 k cool down. Have a great session. Darragh will be taking the run. I’m up in Cairns relaxing to get ready for the Ironman race on Sunday. Marty

05.01.2022 This Tuesday session. We had some great running last week and quite a few new ones are joining in. Well done everyone and some are cracking some great improvements after only a short while with us. If you’re starting off remember to keep the session easier to what you can achieve. This is it : 2 k warm-up, intervals at 5 k race pace: 400 m hard, 400 m easy, 400 m hard, 400 m easy, 800 m hard, 400 m easy, 400 m hard, 1.6 km fast, 400 m easy. 1.6 k c/down ... Have a great run. Unfortunately I’m away in Townsville. See more

05.01.2022 This weeks run at North lakes will be some 1 k intervals. 2 k warm-up, 4 x (1 km @ tempo, 500 m easy between), 1 k c/down. This should be a good prep for our clubs 10 k time trial on Sunday. Run fast in training and get the reward on race day . See you at the lake at 6.30 pm. Marty

04.01.2022 Great racing on the weekend for a lot of us at the glasshouse 100. Some ran the 30 k, 50 k and even the 100 k. Congrats to all who finished and to some fast ones who placed on the front. This Tuesday run will take it easier for a bit of recovery and taper for my race in 1 1/2 weeks. It’s a Fartlek run. To Start off it’s 2 k warm up, then 2 x 400 m fast /400 m easy 4 x 300 m fast /300 m easy 4 x 200 m fast /200 m easy... 4 x 100 m fast /100 m easy. Then a 1.6 k cool down. See you Tuesday evening at 6.30 pm at the Lake. Marty See more

03.01.2022 North Lakes session on Tuesday, 6.00 pm, good session to prepare for the club 10 k TT, 2 k warm-up, 1 k med. pace, 1 k easy, 2 min rest. 1.6 k hard (10 km race pace) 1 k easy, 2 min rest. 800 m hard, 800 m easy, 800 m med, 800 m easy cooldown, followed by a cool-down stretch. When you go hard run by feel and run with your heart and have no fear.

03.01.2022 The Marathon is done and dusted and we got 3 new marathoners. Geoff, Carl and Andy smashed their goals and had a great first marathon and finished strong and all exceeding their goals. It will be an easy week this Tuesday. Tomorrow’s run is ‘pick your pace’ . Talk to me at the start and we’ll pick a set for you. See you at 6.30. Marty

03.01.2022 This Tuesday North Lake run. Please keep in mind social distancing. Unfortunately no taper run for our dam run due to new restrictions back in place. The set is : 2 k warm up, 200 speed, 200 m easy, 400 m speed, 400 easy, 600 m speed, 600 m easy, 1000 m speed, 200 m easy, 600 m speed, 2 k easy cool down. See you at 6.30 at the Lake. Marty

02.01.2022 The Christmas week fun strength challenge 2 K warm-up, 1km interval, starting easy last 200m hard, 2 x 25 push ups, 800 m interval , 30 burpees, 600 m interval, 30 stair leg jumps,... 800 m interval, 20 lunges 1 km interval, 20 crunches 2 km cool down , bring a towel and a drink. If you want to join us we can have dinner together afterwards at Zambrero's. See more

01.01.2022 It will be hilly Tuesday tomorrow. 2.5 k warm up. 10 hill repeats, running hard on way up, easy down. 2 k cool down. See you at North lakes, at the lake, 6.30 pm. Marty

01.01.2022 Tuesday session at Northlakes. All the marathoners have recovered and we’re getting back into speed work. A few raced the Mt. Mee half marathon on the weekend. First official race back . Darragh had a great race and got second. Congratulations champ. To start off it’s a 2 k warm-up, followed by 5 x (1 km @ tempo, 400 m easy between), then to finish 1 k cool down. See you at the lake at 6.30. Marty

01.01.2022 Session for 29/12/2020. Hope everyone had a good Christmas and enjoyed some nice food. Time to run it off again. The last session for this year will help. A good one to build speed for park runs. 3 k warm-up, 10 x (400 m @ 5 k pace, 2 min rest) 3 k c/down See you tomorrow at 6.00 pm at the lake