August 12, 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 – 3rd August. 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 14th 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 14th 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 Program for Thursday 13th August :-

Warm up run (1k), drills and dynamic stretch.

SET 1

  • 2 X 1200m (400 easy – 10k pace, 400 medium – 5k pace, 400 hard 1k pace) walk 2 minutes recovery between.

3 Minutes rest recover.

SET 2

  • 3 X 2 Minutes @ 1k pace, 1 minute slow jog recovery.

2 Minutes rest recover.

  • 4 X 1 Minute @ 1k pace, 30 sec very slow jog recovery.

2 Minutes rest recover

  • 5 X 30 Seconds, @ faster than 1k pace. 30 sec very slow jog recovery.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 11th August :-

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

SET 1

Continuous running timed intervals 16 minutes in total

  • 4 X 90 seconds @ 5k pace, 30 seconds slow jog.
  • 4 X 1 minute @ 3k pace, 1 minute slow jog.

3 Minutes rest recover.

SET 2

  • 3 X 500m 1st at 3k pace building pace on 2nd and 3rd, 1 minute walk recovery between.

3 Minutes rest recover.

SET 3

  • 8 X 30 Seconds @ 1k pace, 30 Seconds walk recovery.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 6th August :-

Make the most of the 1 Hour of exercise allowed and stay within 5k of home.

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

SET 1

  • Out and Back runs.
    • 3 X 2:05min out, turn around increase pace and back to start point under 4.00 min, 1 min walk rest recover. @ 5k Pace
    • 3 X 1:02min out, turn around increase pace and back to start point under 2.00 min, 1 min walk rest recover. @ 3k Pace.

3 Minutes rest recover.

SET 2

    • 8 X 200m hard run (1k Pace), 100m slow jog recovery.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 4th August :-

Make the most of the 1 Hour of exercise allowed and stay within 5k of home.

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

SET 1

Continuous running 2k in total.

  • 4 X 500m (1st 10k Pace, 2nd 5k Pace, 3rd Slow easy run, 4th 1k pace)

Walk rest recover 3 – 5 Minutes.

SET 2

  • 4 Minute run @ 5k Pace, walk 30 seconds recovery.
  • 3 Minute run @ slightly quicker pace, walk 30 seconds recovery.
  • 2 Minute run @ slightly quicker pace, walk 30 seconds recovery.
  • 1 Minute run @ slightly quicker pace, walk 30 seconds recovery.

Walk rest recover 3 – 5 Minutes.

SET 3

  • 8 X 40 second run @ 1k pace, 20 second walk recovery.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 30th July :-

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

SET 1

  • 2 X 1k done as 400m hard, 200m slow jog, 400m hard. 3 minutes walk between.

SET 2

  • 3 X 500m done as 200m hard, 100m slow jog, 200m hard. 1 minute walk between.

SET 3

  • 8 X 100m Hard run (1k pace), 100m slow jog recovery.

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