10min jogĢkm easy run, 7km threshold run 5.45 pace, 1km easy runģkm easy run, 8km threshold run 4.06 pace, 1km easy runġhr 03min easy run (12km), 5x100m 90% with slow jog backĨmin jog (10min walk) 7x1min fast (1min jog after each hard effort) 15min walkġkm easy run, 4km threshold run 5.43 pace, (5min break)10x75m hill with quick jog back. TRACK: 6x1km in 3.48 (5.00 cycle), 2km easyĢkm easy, 4km hard (5min jog) 2km hard(5min jog) 2km hardģkm easy run, HILLS 8圆00m loop (2.40 cycle) 4km threshold run 4.06 pace, 1km easy runġ0min jog (8min walk) HILLS: 14圆0m hill sprint with slow jog back down. 2km easyģ3min easy run (5km), 5x100m 90% with slow jogģkm easy run, 3x2km in 7.55 (9.00 cycle), 2km easyġ0min jog (5min walk) 5min fast run (6min walk) 3min fast run (6min walk) 1min fast run (2min walk) 7min jogĢkm easy run, HILLS: 10圆00m hill loop whch includes some downhill and uphill (5min cycle), 2km easyģkm easy run.
4min jog, 10min walkĢkm easy run, FARTLEK: (all surges 5.30 pace all floats 6.30 pace) 16x30sec surge (30sec float), 2km easy runģkm easy run, 8km threshold run 4.06 pace, HILLS: 10x90m hill with float back. Each up/down off 1.00 cycle, 2km easyģkm easy run, TRACK: 8x400m in 1.33 (2.00 cycle) 3km threshold run 4.08 pace, 1km easy runġ0min jog (6min walk) HILLS: 10圆0m hill sprint with slow jog back down. 4km threshold run 4.10 pace, 1km easy runĢkm easy run, 5km time trial, 2km easy runģkm easy run, 4km time trial, 3km easy runġ0min jog (5min walk) 4min fast run (7min walk) 3min fast run (7min walk) 1min fast run (10min walk)ģ2min easy run (5km), 5x100m 90% with slow jogġhr 04min easy run (12km), 5x100m 90% with slow jog backĢkm easy run, 30x75m hill with quick jog back. 3km easy runġ0min jog (1min walk) 10min jog (1min walk) 5min jogĢkm easy run, 5km threshold run 5.50 pace, 2km easy runģkm easy run, 7km threshold run 4.10 pace, 3km easy runġ2min jog (2min walk) 3min fast run (6min walk) 3min fast run (12min walk)Ģ6min easy run (4km), 5x100m 90% with slow jogĢkm easy run, HILLS: 8x400m hill loop which includes some downhill and uphill (3min cycle), 2km easyģkm easy run, TRACK: 2km in 8.00 (9.00 cycle)1600m in 6.24 (7.00 cycle) 1200m in 4.45 (5.00 cycle) 800m in 3.15 (3.30 cycle) 400m in 1.34 (2.00 cycle) 5x200m in 40sec (1.00 cycle)Ģkm easy run, 3km threshold run 5.47 pace (5min jog) 3km threshold run 5.47 pace, 2km easy runģkm easy run, HILLS 8圆00m loop (3.00 cycle) 5min break. Intermediate (sub 55min for 10km- paces just an e.g.)Īdvanced (sub 39min for 10km- paces just an e.g.)Ģ7min easy run (4km), 5x100m 90% with slow jogġhr easy run (11km), 5x100m 90% with slow jog backġkm easy run, 5km threshold run 5.50 pace, 1km easy.ģkm easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.40, 3km easy runĢkm easy run, 5x800m in 4.15 (5.00 cycle), 2km easy runģkm easy run, HILLS: 30x90m hill with float back down. Selma lined up in the 800m qualifying round in Rio.Ĭlick Here For More Info On Sean Beginner (no running experience) Selma Kajan was coached by Sean for close to a decade, winning many national titles and racing for Australia at the junior international level. Victoria raced in the 3000m Steeplechase qualifying round in Rio. Victoria Mitchell, coached by Sean from 2012- 2015 achieved her only two qualifying times for Rio under Sean’s coaching. Ben St Lawrence, still coached by Sean, lined up in the 10000m final. In 2016 three athletes that have been a big part of Sean Williams’ coaching history competed in the Rio Olympics. Sean has produced multiple Australian reps in the World Junior (u/20), World Youth, Olympic Youth and Commonwealth Youth (u/18) Championships. Others to make World championships at the senior level in recent years have been Lara Tamsett and Jane Fardell. Three of his athletes competed in the 2014 Commonwealth Games- Harry Summers, Ben St Lawrence and Victoria Mitchell- with Ben and Victoria also being Olympians. Sean has been an Australian team coach at the senior level in recent years at World Athletics Championships, World Cross Country Championships and International Ekiden relays. He has coached runners of all ages and ability levels for 20 years. This program has been designed by Sean Williams- a highly experienced fulltime running coach.
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