Weekly Schedule


For more detail on sessions please reach out to Janine Kaye janine@gkendurance.com 

MONDAY
- am : Swim - technique, recovery and or VO2 max based efforts depending on athlete

TUESDAY

SUMMER
- am : Bike -
 On the road, meeting at Hillarys marina carpark (closest to Marmion ave). Ready to depart at 5.30am. Bring your lights and layers. 
Back by 7am. 

- pm : Run - 6pm at Flinders reserve in Hillarys. Tempo Intervals

WINTER

- am : Bike - Trainer session- 5.40am at whitford shopping centre car park no. 9.
- pm : Run - 6pm at Flinders reserve in Hillarys. Tempo Intervals

WEDNESDAY 
- am : Swim
- Endurance swim set

THURSDAY

SUMMER
- am : rest
 
- pm: Bike/Run Brick session - 6pm at James cook reserve, Banks Ave, Hillarys (behind Whitford shopping centre). 

WINTER

- am : 6am -7am - from Hillarys marina (weather dependent) for Hepburn hill repeats

- pm: Run session5.30 pm from Sorrento surf club


FRIDAY 
- am : Swim
- Threshold

SATURDAY 
- am : Long ride
- varied location based on training requirements. 

SUNDAY 
- am : Long run. Sorrento shark net at 7.00am. 

 Summer: we also add in an open water session: Swim length 45mins- 1 hr,

long run is either in a group or as per plan.

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