October 22, 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 – 21st October. Track Closed, Group Training, Masters suspended

Ground Management advises that there are formal processes to be worked through once further restriction relaxations are announced: expected to be next Sunday. GM will provide a further update when it is able to do so.

For additional support and advise until we reopen 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 further notice)

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 22th October :-

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

SET 1

Out and Back runs, start at 5k pace, build pace on each rep.

  • 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.

Walk rest recover 3 – 5 Minutes.

SET 2

Continuous running 1600m in total.

  • 8 X 100m Medium Pace (5k pace), 100m easy run recovery.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 20th October :-

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

SET 1

Continuous running with pace variation, 18 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.
  • 2 Minutes @ 5k Pace with 1 Minute slow jog recovery.

Walk rest recover 3 – 5 Minutes.

SET 2

  • 5 X (1 Minute @ 1k pace, 30 Seconds slow jog, 1 Minute @ 1k pace). Walk recovery between.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 15th October :-

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

Extended race / time trial warmup – 3 X 1 Minute run at race / time trial pace, walk between.

  • 3k Time trial at full effort. If your target race is 5k

OR

  • 5k Time trial at full effort. If your target race is 10k

I’m interested to know how you went – runcoachbjd@tpg.com.au

Walk / very slow jog recovery 5 Minutes.

1k or 2k easy run. Static Stretching.

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Interval Training Program for Tuesday 13th October :-

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

Easy program in preparation for a special Thursday session.

SET 1 Continuous running 10 Minutes in total

  •  2 X  ( 2min 30sec @ 5k pace, 2min 30sec easy run )

Walk rest recover 3 – 5 Minutes

SET 2 Continuous running 2.1k in total

  • 7 X ( 200m @ 1k pace, 100m slow jog recovery )

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 8th October :-

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

SET 1

  • 15 Minute Fartlek Run. (Random pace variation)

Running different paces, easy run marathon pace, medium  run 10k pace, hard run 1k pace and slow jog 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 2

  • 6 X 400m @ 1k Pace, after each repetition walk a little then slow jog for around 1 minute between reps.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 6th October :-

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 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

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.

Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Thursday 1st October

Warmup run (1k) and 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

Build up pace runs.

  • 4 X (250m @ 5k pace, 250m @3k pace, 250m @1k pace). Walk 1 minute recovery between.

 Cooldown – 1k Very Easy run. Static Stretching.

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Interval Training Program for Tuesday 29th September :-

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

SET 1

  • 3 X 2 Minutes @ 5k pace, 1 Minute easy run, 2 Munutes @ 5k pace. Walk 1 Minute between.

Walk rest recover 3 – 5 Miuntes.

SET 2

  • 5 X 1 Minute @ 1k pace, 30 Seconds slow jog, 1 Minute @ 1k Pace. Walk 1 Minute 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