A weekly speedwork session can help you run smoother and faster. Expect a mixture of strength and cross-training workouts with speed intervals on the track. These sessions will improve your core strength and stability which are essential to maintaining good running form. Running drills will further improve your run technique and form.

Strength and stability workouts will take the form of circuit training, pylometrics and static exercises.

Speed intervals will allow you to dig deeper and go all out during a race. Intervals will be tailored to your race goals.

WEEKLY SESSIONS (JANUARY - JUNE 2012)

> WEDNESDAYS
Time: 7:00pm - 8:30pm
Location: SPE Track, 21 Evans Road S(259366)

Fees: $176 for 22 sessions

All runners are required to sign an indemnity form before the start of their first session.