September 27, 2020

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Welcome to Coburg Harriers Athletic Club

– NOT THE QUARRY BUT THE CHASE, NOT THE TROPHY BUT THE RACE

Our historic club competes in Athletics Victoria cross country in winter and Track & Field in Summer. If athletic competition is not for you, join our casual training group, come down and experience the Masters (ages 30 and over) or take part in our very popular monthly fun runs to be part of the fun!

We are located at Harold Stevens Athletics Field, Outlook Rd Coburg North 3058 Victoria Australia, Melways Reference 18 A10 (Behind the Coburg Giants basketball stadium)


COVID19 Restrictions Update – 7th September. Track Closed, Group Training, Masters suspended

With Stage 4 restrictions applying to the Melbourne Metropolitan areas the Harold Stevens Athletic Track will be closed for training and Masters competition until Monday 28th September.

During this time we need to follow the guidelines, stay safe and keep fit.

To assist our middle distance training programs will continue to be available from the Harriers Web Site  (scroll down) 

For additional support and advise during these 6 weeks please feel free to contract any of our Coaches.

Brian Delaney – Middle, Long Distance runcoachbjd@tpg.com.au

Phil Curtain – Throws hpnsales54@outlook.com

Tim Holloway – Middle Distance tim.holloway@findex.com.au

David Woods – Sprints, Middle Distance davidwoods@ridiculusmus.com

Michael Carney – Sprints michael.carney2013@gmail.com

Benny Tancredi – Sprints 0425 756 088

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Middle Distance / Endurance Group Training. (Suspended until 28th September)

Tuesday & Thursday – 6.15pm Harold Stevens Athletic Track, Outlook Rd Coburg North, training for an 800m to Marathon+, or a 10k PB?  See Brian Delaney for expert advice and guidance. Athletic Australia accredited coach. Contact: Brian Delaney ( runcoachbjd@tpg.com.au  )

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Interval Training Program for Thursday 24th September

Warmup run (1k) and dynamic drills and stretch.

SET 1

Continuous running with pace variation, 15 Minutes in total.

  • 5 Minutes @ 5k Pace with 1 Minute slow jog recovery.
  • 4 Minutes @ 5k Pace with 1 Minute slow jog recovery.
  • 3 Minutes @ 5k Pace with 1 Minute slow jog recovery.

Walk rest recover 3 – 5 Minutes.

SET 2

Build up pace runs.

  • 3 X 30 Seconds @ 1k pace, 30 Seconds build pace slightly, 30 Seconds build pace slightly again. Walk 1 minute between reps.

Walk rest recover 3 – 5 Minutes.

SET 3

  • 8 X 100m steady tempo pace, concentration on posture / technique, 50m walk recovery between runs

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 22nd September :-

Warmup run (1k), dynamic drills and stretch.

SET 1

Continuous running with pace variations 22 minutes in total.

  • 8 Minutes @ 10k pace, 2 minutes easy run.
  • 6 Minutes @ 5k pace 2 minutes easy run.
  • 4 Minutes @ 3k pace.

Walk rest recovery 3 – 5 minutes

SET 2

8 X 200m @ 1k pace, walk 30 seconds recovery between.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 17th September :-

Warmup run (1k), dynamic drills and stretch.

SET 1

2 X 1 Minute easy (10k pace), 1 Minute medium (5k Pace) 1 Minute hard (1k pace). 1 Minute walk recovery between reps and after 2nd rep.

4 Minute Run (1k race pace) measure distance and send to runcoachbjd@tpg,com.au for inclusion in BJD 4 Minute ISO Challenge results.

Walk rest recover 3 – 5 Minutes

SET 2

12 Minute Fartlek Run. (Random pace variation)

Running different paces, easy run marathon pace, medium  run 10k pace, hard run 1k pace and slow jog in different orders for different time periods. For example run medium pace for around 2 minutes, hard for around 1 minute then easy run or slow jog. Mix it up, run hard when you feel good, run easy when you need recovery.

Walk rest recover 3 – 5 Minutes

SET 3

5 X 100m Medium Pace (5k pace), 100m slow jog recovery.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 15th September :-

Warmup run (1k), dynamic drills and stretch.

SET 1

Out and Back runs, start at 5k pace.

  • 4:15min out, turn around increase pace and back to start point under 8.00 min, 1 min walk rest recover.
  • 3:10min out, turn around increase pace and back to start point under 6.00 min, 1 min walk rest recover.
  • 2:05min out, turn around increase pace and back to start point under 4.00 min, 1 min walk rest recover.
  • 1:02min out, turn around increase pace and back to start point under 2.00 min, 1 min walk rest recover.

SET 2

  • 8 X 250m, @ 1k pace. (exact distance not critical). or 30 sec walk recovery between runs.

Cooldown 1k easy run. Static stretching

Harriers Group catch up (via Zoom) 8.00pm Tuesday 15th September. –

We will answer any queries about Interval sessions or your overall training plan. Share how your training success stories or struggles. All welcome.

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Interval Training Program for Thursday 10th September

Hill Session.

We are long overdue to do some hill training. Hills are good for developing strength and technique. When running up hills concentrate on upright posture, don’t lean forward at the hips, and don’t overstride.

Use your warmup run to try and find a suitable hill in your location. Hill should be not too steep, if you have been to the Tan about the same gradient as Anderson St hill, and ideally  between 400m and 500m from bottom to top, but shorter is ok. Roughly mark out the, quarter way, halfway and three quarter way marks.

Drills and Stretch.

SET 1

  • From bottom run hard (same intensity as 1k pace on the flat) to halfway mark.
  • Turn and slow jog back to quarter way mark.
  • Turn and hard run to three quarter way mark.
  • Turn and slow jog back to half way mark.
  • Turn and hard run to top.
  • Turn and jog back to bottom.

Standing rest and recover for 1 minute then repeat.

After 2nd hill run rest and recover 3 – 5 Minutes.

SET 2

Using the steepest (if there is one) one quarter section of hill, around 100m – 125m long.

  • 8 X hill sprints (as fast as you can manage), with slow jog down between.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 8th September :-

Warmup run (1k), dynamic drills and stretch.

SET 1

Continuous running with pace variation, 18 Minutes in total.

3 X 5 Minutes @ 5k Pace with 1 Minute slow jog recovery.

Walk rest recover 3 – 5 Minutes.

SET 2

4 X 500m done as 200m @1k pace, 100m easy run, 200m @1k pace. Walk 1 minute recovery between.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 3rd September

Warmup run (1k) and dynamic drills and stretch.

  • 1 X 2k @ 5k Pace,

2 minutes jog / walk recovery.

  • 3 X 1k @ 3k Pace 2 minutes jog / walk between.

2 minutes jog / walk recovery.

  • 6 X 200m @ 1k Pace 30 Seconds walk between.

Cooldown – 1k Very Easy run. Static Stretching.

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Club Membership – Membership Categories

Competing Athlete, Club Athlete, BJD Training Group and/or Active Club Member

Track & Facility user who does not participate in club runs, volunteers for events etc.

  • Use of Track & Club Facilities: TRAINING MEMBER $90 (not competing for club)
  • Use of Track & Club Facilities: TRAINING U20 $45 (not competing for club)
  • Use of Track & Club Facilities: TRAINING U16 $45 (not competing for club)
  • Club Membership Online Payments  (Club Membership Only)

(A training member is regarded as someone who is not involved with the club as a competitor or volunteer, but who just uses the track and/or gym for training purposes)

What we can Offer :

  • Accredited Coaching
  • Access to Athletics Victoria Competition
  • Club winter road and cross country events.
  • Masters (Veterans) competition on Thursday nights from 7.15 pm (see below)
  • Monthly Fun Runs just $20 or discounted for members. Conditions apply (see Fun Run page)
  • Fully stocked gymnasium with showers
  • Clubrooms with kitchen facilities available for hire

Coaching :

  • Sprint coaching available from 5:30 pm – 7:00 pm four nights a week
  • Middle distance/endurance coaching available from 6:00 pm Tuesday & Thursday
  • Throws coaching available in a number of disciplines. Contact for more details
  • Access to coaching in other disciplines available upon request

Monthly Fun Run Program :

  • Caters for beginners and seasoned runners
  • Encouragement to improve on your personal bests
  • Friendly atmosphere
  • Organised training runs
  • Various Social Activities
  • Improve your time by joining the club’s casual running group on a Tuesday or Thursday night
  • We accommodate runners at all levels from the get fit runner to competition orientated athletes. Training takes place on  track and cross country circuits with race proven ‘interval’ coaching methods. Let us help you meet your race, fitness & health goals.

Track & Field (Summer) :

  • Athletics Victoria North West Region Men Div 2 & 40 +, U18, U16, U14, Women Div 2 & 40 +, U18, U16, U14
  • Recent Pennants : NW Region – Women 40 + (2012), Men U18 (2011), Wom Div 2 (2008); Men 40+ (2008); Men Div 4 (2006)
  • Qualified accredited coaches
  • Latest polyurethane surfaced tracks
  • Athletes compete for club’s Cullen Cup
  • Trophy Presentation Night at end of season

Cross Country (Winter) :

  • Athletics Victoria Competition: Men Div 3, 5,  7, Women Div 2, 4, all junior grades
  • Recent Pennants: Div 3 Men (2010); Div 7 Men (2006); Div 5, 6 Men, Div 3 Women (2004)
  • Qualified accredited coaches
  • Vibrant winter club program on measured cross country & road courses
  • Organised pack runs, training programs and advice
  • Athletes compete for club’s Dr Marshall Shield
  • Trophy Presentation Night at end of season

Masters (Veterans)

  • Thursday evenings from 7.15 pm
  • Novices encouraged; Run, Walk or Jog. All Levels of ability
  • For men and women aged 30 years or over
  • Encouragement from experienced athletes
  • Opportunity to achieve your personal best
  • Great social atmosphere, Fun, Fitness, Friendship
  • NOTE: Children under 16 must be accompanied by parent or responsible adult
  • For more details contact Paul O’Neill  | email: advancedhealth@bigpond.com   | or turn up on a Thursday evening

Little Athletics :

Coburg Little Athletics is a co-tenant at the Harold Stevens track. Special discounts apply to Little Athletics members wanting to compete for the club in Athletics Victoria competition. For more information visit the Coburg Little Athletics website

Coburg Harriers Harold Stevens Athletic Track Hire:

Schools, Athletic Clubs, Community Groups, Sporting Organizations – Event Hire & Track Hire contact:

Heather Collyer

Email: hcollyer@optusnet.com.au