| Ladies' Performance Programme 2008 | 3rd January | Thurs | Track | 6 x 800metres - 90 seconds recovery |
|---|---|---|---|
| 8th January | Tues | Hills | 6 to 8 Reps of New Zealand road |
| 10th January | Thurs | Track | 6 x 800metres - 90 seconds recovery |
| 15th January | Tues | Hills | 6 to 8 Reps of New Zealand road |
| 17th January | Thurs | Track | 4 x 1000 metres 200 metres jog recovery |
| 22nd January | Tues | Track | 12 x 400m - 90 seconds recovery |
| 24th January | Thurs | Track | 6 x 800m - 2 minutes recovery |
| 29th January | Tues | Intervals | 2 x 3000 metres - 4 minutes recovery |
| 31st January | Thurs | Tack | 4 x400 2x800 4 x400 - 90 sec recovery |
| 5th February | Tues | Intervals | Town Centre Circuit x 4 |
| 7th February | Thurs | Track | 5 x 1 mile 3 minutes recovery |
| 12th February | Tues | Hills | 6 to 8 Reps of New Zealand road |
| 14th February | Thurs | Track | 3 x 2000m - 200 metres jog recovery |
| 19th February | Tues | Track | 14 x 400 metres / 90 seconds standing recovery |
| 21st February | Thurs | Intervals | Town Centre Circuit x 5 |
| 26th February | Tues | Special | Group run with speed reps |
| 28th February | Thurs | Track | 6 x 800 metres with 200 metres jog recovery no waiting |
| 4th March | Tues | Track | 200 / 300 / 400 / 500 / 600 / 700 / 800 / 1000 |
| 6th March | Thurs | Track | 6 x 800 metres with 200 metres jog recovery no waiting |
| 11th March | Tues | Fartlek | 1 minute fast 50 seconds recovery! |
| 13th March | Thurs | Track | 2 x 3000m / 3 minutes recovery |
| 18th March | Tues | Paarlauf | 2 sets of 8 or 3 sets of 6 |
| 20th March | Thurs | Hills | 8 from the bottom of Vernon Park |
| 25th March | Tues | Hills | 8 from the bottom of Vernon Park |
| 27th March | Thurs | Track | 6 x 400 metres then 4 x 400 metres relay |
| 1st April | Tues | Paarlauf | 20 sets of 6 |
| 3rd April | Thurs | Track | 2 x 3000 metres 3 minutes recovery 2 x 400 metres |
| 8th April | Tues | Hills | 10 from the Bottom of Vernon Park |
| 10th April | Thurs | Track | 4 x 1200 metres - 400 metres jog recovery |
| Marathon runners take a rest or easy jog for 1 week. Hope it was great run and you enjoyed the experience. Continue with your great work! | |||
| 15th April | Tues | Intervals | 5 x 1000 metres easy around the park |
| 17th April | Thurs | Track | 5 x 600 metres steady |
| 22nd April | Tues | Special | Group run |
| 24th April | Thurs | Track | 5 x 600 metres steady |
| 29th April | Tues | Fartlek | 45 seconds fast - 30 seconds recovery 5 laps |
| 1st May | Thurs | Track | 6 x 1000 metres 75 seconds recovery |
| 6th May | Tues | Special | Relay run against one another |
| 8th May | Thurs | Track | 7 x 1000 metres 75 seconds recovery |
| 13th May | Tues | Hills-Steps-Relays | Be Prepared!! |
| 15th May | Thurs | Track | 8 x 1000 metres 70 seconds recovery |
| 20th May | Tues | Track | 12 x 400 metres - 85 seconds standing recovery |
| 22nd May | Thurs | Track | 10000 metres Time Trial |
| 27th May | Tues | Paarlauf | 2 sets of 6 |
| 29th May | Thurs | Track | Pyramid 200,400,800,1000 metres then same back down |
| 3rd June | Tues | Fartlek | 50 seconds fast 40 seconds recovery |
| 5th June | Thurs | Track | 20 x 200 metres - in three groups |
| 10th June | Tues | Downhills | 12 from the Top of Vernon park |
| 12th June | Thurs | Downhills | 12 from the Top of Vernon park |
| 17th June | Tues | Special | 10 minute warm up Beep Test, 3 x 400m |
| 19th June | Thurs | Track | 2 x 800 metres,4 x 400 metres,2 x 600 metres- 90 seconds recovery |
| 24th June | Tues | Fartlek | 50 seconds fast 40 seconds recovery - 5 laps |
| 26th June | Thurs | Track | 6 x 800 metres - 80 sec standing recovery |
| 1st July | Tues | Hills-&-Steps | 5 of each x 2 sets of each |
| 3rd July | Thurs | Track | 2 x 800 metres ,4 x 400 metres ,2 x 600 metres 75 seconds recovery |
| 8th July | Tues | Special | Group Run 6 Mile run with intervals |
| 10th July | Thurs | Track | 3 x 2000 metres - 3 minutes jog recovery |
| 15th July | Tues | Interval | 5 x 1000 metres - around the park 2 minute recov |
| 17th July | Thurs | Track | 5 x 1000 metres - 200 metres jog recovery |
| 22nd July | Tues | Track | 200 400 600 800 1000 - 1000 and Back down |
| 24th July | Thurs | Track | 12 x 400 metres 60 sec recovery |
| 29th July | Tues | Special | 6 mile trail run with Intervals & Hills |
| 31st July | Thurs | Track | 2 x 800 metres ,4 x 400 metres ,2 x 600 metres, 90 seconds recovery |
| 5th August | Tues | Hills | 8 x Long Hill along side track |
| 6th August | Thurs | Track | 10 x 600 metres - 200 metres jog recovery |
| 12th August | Tues | Intervals- | 5 x 1000 metres around the park |
| 14th August | Thurs | Track | 12 x 400 metres 60 seconds recovery |
| 19th August | Tues | Special | 6 mile trail run with Intervals & Hills |
| 21st August | Thurs | Track | 2 x 800 metres,4 x 400 metres ,2 x 600 metres, 90 seconds recovery |
| 26th August | Tues | Hills | 8 x Long Hill along side track |
| 28th August | Thurs | Track | 4 x 400 metres 2 x 600 metres 2 x 800 metres 90 seconds recovery |
| 2nd September | Tues | Hills | 8 x Long Hill along side track |
| 4th September | Thurs | Track | 5000 metres Time Trial |
| 9th September | Tues | Hills-&-Steps | 5 of each x 2 sets of each |
| 11th September | Thurs | Track | 3 x 2000 metres - 3 minutes jog recovery |
| 16th September | Tues | Fartlek | 50 seconds fast 40 seconds recovery - 5 laps |
| 18th September | Thurs | Track | 2 x 3000 metres - 3 minutes jog recovery |
| 23rd September | Tues | Intervals | c 5 x 1000 metres around the park |
| 25th September | Thurs | Track | 4 x 1500 metres - 2 minutes recovery |
| 30th September | Tues | Fartlek | 50 seconds fast 40 seconds recovery - 5 laps |
| 2nd October | Thurs | Track | 4 x 8 minutes - 3 minutes recovery |
| 7th October | Tues | Intervals | 14 to park gates and back to the track |
| 9th October | Thurs | Track | Pyramid 200,400,800,1000, then same back down |
| 14th October | Tues | Track | 14 x 400 metres - 90 seconds standing recovery |
| 16th October | Thurs | Track | 50 seconds fast 40 seconds recovery |
| 21st October | Tues | Hills | 6 x Long on New Zealand road |