A structured programme regarding hill and track sessions is followed and also works up to a specific marathon, Two Oceans or Comrades.  Each session’s programme is alternated so that it is seldom repeated.

The “Time Trial” of the first Tuesday of the month is used to see how members are progressing.  There is a “Balke Session” every few months to evaluate a member’s progress.

Every Monday and Thursday BEFORE a session, an e-mail is send out to members to prepare them for the day’s session and feed back is given on Tuesdays and Fridays AFTER a session.

Day:  Thursdays
Distance:  Speed Sessions
Venue: Strand High School, park in Kerk Street
Time:  17:30 (winter)/ 17:45 (summer)