Training Sessions

Group Training Sessions with Coach Guidance

Monday Morning Runs (Coached Session)

Time: 6:15 am at Causeway Café Carpark (7:00 am on public holidays)
Location: 2 km warm-up to Franklin Parade (Victor Harbor parkrun starting point)

Join our structured training sessions led by experienced coaches and surrounded by your fellow tribe members for support and motivation.

Example of sessions:

  • Intervals: 10 x 200m with 60-second recovery
  • Tempo: 2 x 10-minute tempo with 3-minute recovery

Session distances range from 2–4 km of high-intensity work, followed by breaks.

Total Distance: 6–8 km (including warm-up and cool-down)

Cool Down: 2 km jog back to the carpark, followed by coffee and camaraderie at the Causeway Café.

Facilities:

  • Toilets: Located near the Causeway Café Carpark and Kent Reserve (~200m from the session start)
  • Water Fountain: Available at the session start; feel free to leave a water bottle there if needed.
  • Gear Storage: A bench is available for storing warm-up gear like jackets and jumpers.

Holiday Schedule: On public holidays, sessions start at 7:00 am for a bit of a sleep-in!

Beginner Option: If the full warm-up and cool-down feels too long, meet us at the Victor Harbor parkrun start around 6:30–6:35 am. You’ll still benefit from a gentle warm-up and cool-down.

Granite Island Hill Sessions

Held approximately every 4–6 weeks. Instead of the usual route, we meet at the Causeway Café Carpark and head to Granite Island for a hill-focused session.
Note: These sessions are pre-scheduled, and details are shared in the calendar to avoid confusion.

 

Wednesday Morning Social Run (Uncoached)

Time: 6:00 am at Causeway Cafe Carpark, Victor Harbor
Distances: 7 km (beginner-friendly) or 10 km (intermediate) maps below

This unstructured run is a great chance to run with like-minded people. Coaches may be present for their own training and are happy to offer distance recommendations if you’re unsure.

Bonus: Many runners enjoy a quick ocean dip after the run—optional, but peer pressure might convince you!

Saturday Parkrun (8:00 am Start)

Alternate between Goolwa and Victor Harbor parkruns for a free, timed 5 km event. Whether you're chasing a PB or enjoying a casual jog, the Tribe is always out in full force!

How to Participate:

  • Register for your free barcode on the official parkrun website  to track your results.
  • Volunteer opportunities are available if you’d like to give back.

Nearby parkrun Locations: Kangaroo Island, Myponga, Aldinga, McLaren Vale, Strathalbyn.