Calendar
Every HPS session and race from this week on. Group runs are Tuesdays 5:30pm and Saturdays 9:30am.
Race Sign-Up
Get registered before entries close. All races are open to anyone — no obligation to do the same distance.
Yarra River Running Festival
Start 8:30am · Bibs from 7:30am
Entry $80–$110
Course Paved + gravel Yarra loops
Distances
2km
5km
10km
21.1km
20% off
HALFPACESOCIETY20
Apply at checkout
Brighton Beach Marathon
Start 8:45am · Cut-off 11:00am
Charity Peter Mac Cancer Foundation
Course Flat coastal road, AIMS-certified, 67m elevation
Distances
5km
10km
21.1km
42.2km
15% off
RMBBMLoyalty15
Expires 48hrs · Apply at checkout
One week after Yarra River. Plan your recovery.
Mansfield Marathon
Entry $110 early bird / $130 regular (EB closes 30 Sep)
Course Flat out-and-back on sealed rail trail
Bib pickup Sat 24 Oct 5–8pm at Delatite Hotel, or 6am race morning
Distances
2km
5km
10km
21.1km
42.2km
Early bird saves $20. Register before 30 Sep.
MelbOURne Frontyard Ultra
Format 6.71km loop every hour on the hour
Entries close 25 April 2027
Backyard ultra format — you run until you can’t. No fixed finish line. Last one standing wins.
20 Jul → 25 Oct 2026 — 14 Weeks
HPS Training
Group sessions. Tuesdays 5:30pm and Saturdays 9:30am. Building to Mansfield Marathon via the Yarra River half (23 Aug) and Brighton 10km (30 Aug).
Run locations: We're working on confirming a permanent training location. In the meantime, session meetup spots are posted in the WhatsApp chat before each run.
Current week
Long run
Race day
Taper week
Pace Reference
Easy 7:00–8:00/km — conversational
Strides 5:20–5:30/km — 100m accelerations
400m reps 5:10–5:20/km — hard + controlled, 90s jog
800m reps 5:20–5:30/km — sustained, 2min jog
Race / marathon pace 5:41/km — goal pace for both races
Long run 6:45–7:30/km — fuel every 35–45min
| Wk | Tuesday · 5:30pm GROUP | Saturday · 9:30am GROUP | Focus | ~km |
|---|---|---|---|---|
| Phase 1 — Half Marathon Prep20 Jul – 23 Aug | ||||
| 1 | Tue 21 Jul 5km easy 7:30–8:00/km · post-race, zero pressure | Sat 25 Jul 8km easy 7:15–7:45/km · conversational | Recovery week. If it feels too fast, it is. | ~13km |
| 2 | Tue 28 Jul 7km easy + 6×100m strides Easy 7:15–7:45 · strides @ 5:30/km | Sat 1 Aug 12km long run 7:00–7:30/km · conversational | First strides. No racing the easy runs. | ~19km |
| 3 | Tue 4 Aug 8km — 2km w/up + 5×400m + 2km c/down Easy 7:15 · 400m reps @ 5:15/km · 90s jog | Sat 8 Aug 15km long run 6:55–7:20/km · fuel: 1 pouch at 45min | First interval session. Form not time. | ~23km |
| 4 | Tue 11 Aug 9km — 2km w/up + 4×800m + 2km c/down Easy 7:15 · 800m reps @ 5:25/km · 2min jog | Sat 15 Aug 18km long run 6:50–7:15/km · fuel at 45min + 90min (2 pouches) | Biggest week before taper. 18km is the confidence run. | ~27km |
| 5 | Tue 18 Aug 6km — 3km w/up + 3×1km race pace + 2km c/down Easy 7:15 · race pace reps @ 5:41/km · 90s rest | Sat 22 Aug 3km shakeout · Race Sun 23 Aug 7:30/km · easy · legs should feel bouncy | Taper week. Sleep, eat, stay off feet Fri–Sat. | ~9km + RACE |
| Phase 2 — Between Races + Recovery24 Aug – 6 Sep | ||||
| 6 | Tue 25 Aug Walk 20–30 min Active recovery only. No running. | Sat 29 Aug 5km shakeout · Race Sun 30 Aug 7:30–8:00/km · loose and easy | Recovery is the job. Brighton is for fun — run happy. | ~5km + RACE |
| 7 | Tue 1 Sep 5km easy 7:30–8:00/km · two races in 8 days — be honest | Sat 5 Sep 8km easy 7:15–7:45/km · full conversation required | Double race recovery. Marathon build starts next week. | ~13km |
| Phase 3 — Marathon Build + Taper7 Sep – 25 Oct | ||||
| 8 | Tue 8 Sep 8km easy 7:00–7:30/km · set the group tempo | Sat 12 Sep 18km long run 6:45–7:15/km · fuel at 45min + 90min (2 pouches) | Marathon base begins. Long run is king. | ~26km |
| 9 | Tue 15 Sep 9km — 2km w/up + 4×800m + 2km c/down Easy 7:00 · 800m reps @ 5:20/km · 2min jog | Sat 19 Sep 22km long run 6:45–7:15/km · fuel every 40min (3 pouches) | First 22km. Three maple syrup pouches. Don’t skip fuelling. | ~31km |
| 10 | Tue 22 Sep 9km easy 7:00–7:30/km · group aerobic run | Sat 26 Sep 26km long run 6:45–7:15/km · fuel every 35min (4 pouches) | Marathon territory. Start the first pouch early at 30min. | ~35km |
| 11 | Tue 29 Sep 10km — 2km w/up + 3×1.6km marathon pace + 2km c/down Easy 7:00 · marathon pace blocks @ 5:41/km · 2min jog | Sat 3 Oct 29km long run 6:45–7:15/km · fuel every 35min (4 pouches) | Peak mileage. Hardest week of the block. Trust the process. | ~39km |
| 12 | Tue 6 Oct 10km easy 7:00–7:30/km · recovery between big weeks matters | Sat 10 Oct 32km long run 6:45–7:15/km · fuel every 35min (5 pouches) · treat like race day | 32km = 75% of race distance. The confidence builder. | ~42km |
| 13 | Tue 13 Oct 8km easy 7:00–7:30/km · taper begins, don’t push | Sat 17 Oct 24km long run 6:45–7:15/km · fuel every 40min (3 pouches) | Taper begins. Volume drops, sharpness stays. | ~32km |
| 14 | Tue 20 Oct 6km easy 7:15–7:45/km · last group run before race day | Sat 24 Oct 3km shakeout + bib pickup · Race Sun 25 Oct Very easy · Delatite Hotel 5–8pm for bib pickup | Sleep, eat, hydrate. Race day is the celebration. | ~9km + RACE |
Solo Training
Thursday runs and cross-training. These don’t appear in group calendars.
Suggested Thursday sessions. Solo runs — your own pace, no group.
| Wk | Thursday Session SOLO | ~km |
|---|---|---|
| Phase 1 — Half Marathon Prep20 Jul – 23 Aug | ||
| 1 | Thu 23 Jul4km easy7:30–8:00/km · shake legs out post-race week | 4km |
| 2 | Thu 30 Jul6km easy7:30–8:00/km | 6km |
| 3 | Thu 6 Aug7km easy7:15–7:45/km | 7km |
| 4 | Thu 13 Aug6km easy7:30–8:00/km · keep fresh for Sat 18km | 6km |
| 5 | Thu 20 Aug4km easy + 4×100m stridesEasy 7:30 · strides @ 5:20 · keep it light | 4km |
| Phase 2 — Between Races24 Aug – 6 Sep | ||
| 6 | Thu 27 Aug4km very easy8:00/km · check in with your body | 4km |
| 7 | Thu 3 Sep5km easy7:30–8:00/km | 5km |
| Phase 3 — Marathon Build7 Sep – 25 Oct | ||
| 8 | Thu 10 Sep8km — 2km w/up + 5×400m + 2km c/downEasy 7:00 · 400m reps @ 5:10/km · 90s jog | 8km |
| 9 | Thu 17 Sep8km easy7:00–7:30/km | 8km |
| 10 | Thu 24 Sep10km — 3km w/up + 4km @ marathon pace + 3km c/downWarm up 7:15 · marathon pace blocks @ 5:41/km | 10km |
| 11 | Thu 1 Oct10km easy7:00–7:30/km · protect legs for Sat 29km | 10km |
| 12 | Thu 8 Oct10km — 2km w/up + 5km @ marathon pace + 3km c/downMarathon pace @ 5:41/km · hard but controlled | 10km |
| 13 | Thu 15 Oct6km — 2km w/up + 4×400m + 2km c/down400m reps @ 5:10/km · keep the sharpness, not the fatigue | 6km |
| 14 | Thu 22 Oct4km easy + 4×100m stridesEasy 7:30 · strides @ 5:20 · short, sharp, done | 4km |
Pick a modality, run the 6-week plan, then cycle back or switch.
01
Foundation — Core Activation
2 sessions · ~30 min each · focus: deep core, pelvic floor, hip stability
Day AHundred ×50 breaths · Single leg stretch ×20 · Dead bug ×10 each side · Glute bridge hold 30s ×3 · Clamshell ×15 each
Day BCat-cow ×10 · Bird dog ×12 each · Side-lying leg raise ×15 each · Plank hold 30s ×3 · Pelvic tilts ×20
02
Spinal Control + Hip Flexors
2 sessions · ~35 min · focus: lumbar control, hip flexor length, glute activation
Day ARoll-down ×8 · Spine stretch forward ×10 · Single leg circle ×10 each · Hip flexor lunge stretch 60s · Glute bridge march ×10 each
Day BSwan prep ×10 · Child’s pose 60s · Side kick series ×10 each · Double leg stretch ×15 · Thread the needle ×8 each
03
Single-Leg Stability
2 sessions · ~35 min · focus: single-leg balance, hip abductors, ankle stability
Day ASingle leg glute bridge ×12 each · Arabesque balance 30s each · Side-lying abductor series ×15 each · Standing leg swings ×15 each · Calf raise single leg ×15 each
Day BTeaser prep ×8 · Side plank hold 30s ×3 each · Bicycle ×20 · Single leg stretch series ×15 · Supine hip flexor stretch 60s each
04
Power + Rotation
2 sessions · ~40 min · focus: rotational core, power transfer, upper-lower connection
Day ACriss-cross ×20 · Saw ×10 each · Open leg rocker ×8 · Side kick kneeling ×10 each · Mermaid stretch 60s each
Day BCorkscrew ×8 · Swan dive ×6 · Swimming ×30s ×3 · Hip twist prep ×10 · Spine twist ×10 each
05
Endurance + Load
2 sessions · ~40 min · focus: longer holds, increased rep counts, fatigue management
Day AHundred ×100 breaths · Teaser hold 3s ×10 · Side plank with dip ×12 each · Single leg circles large ×12 each · Plank to downward dog ×10
Day BRoll-up ×10 · Jackknife prep ×8 · Criss-cross slow ×20 · Double leg stretch ×20 · Side kick series ×20 each
06
Integration + Flow
2 sessions · ~45 min · focus: linking movements, breathwork, full-body efficiency
Day AFull mat sequence: Hundred → Roll-up → Single leg circle → Rolling like a ball → Single + double leg stretch → Criss-cross → Spine stretch → Open leg rocker → Corkscrew → Swan → Swimming
Day BFocus: breath and control. Repeat Day A but slower — 3 counts on the way up, 3 down. Add mermaid and side kick series at the end. 45 min total flow.
Cycle tip: After Week 6 restart at Week 1 — you’ll notice how much stronger the foundation feels second time around. Or switch modalities for a fresh stimulus.
01
Movement Patterns — Learn the Lifts
2 sessions · ~35 min · light loads, perfect form · focus: hinge, squat, push, pull
Day AGoblet squat ×12 @light · Romanian deadlift (RDL) ×10 · Hip thrust ×12 · Calf raise ×20 · Dead bug ×10 each · Rest 60s between sets · 3 sets total
Day BStep-up ×10 each · Lateral band walk ×15 each · Single leg RDL (bodyweight) ×8 each · Plank 30s ×3 · Banded clamshell ×15 each · 3 sets
02
Glute + Hip Focus
2 sessions · ~40 min · runner’s primary power source
Day ABarbell or dumbbell hip thrust ×10 ×4 · Bulgarian split squat ×8 each ×3 · Nordic curl or hamstring curl ×8 ×3 · Seated hip abduction ×20 · Single leg calf raise ×15 each
Day BRomanian deadlift ×10 ×4 · Step-up with load ×10 each ×3 · Side-lying hip abduction with band ×20 each · Plank to hip extension ×10 each · Adductor squeeze with ball ×20 ×3
03
Single-Leg Strength
2 sessions · ~40 min · running is 100% single-leg — train accordingly
Day ASingle leg squat to box ×8 each ×4 · Single leg RDL with dumbbell ×10 each ×3 · Single leg hip thrust ×10 each ×3 · Single leg calf raise eccentric (3s down) ×12 each
Day BPistol squat progression (to chair) ×6 each ×3 · Reverse lunge with KB ×10 each ×3 · SL deadlift to knee drive ×8 each ×3 · Balance board or wobble cushion stand 60s each ×2
04
Load + Upper Body Support
2 sessions · ~45 min · arm drive and posture for the final 10km of a marathon
Day ADeadlift (conventional) ×6 ×4 @moderate · DB row ×10 each ×3 · Hip thrust ×10 ×4 · Pallof press ×12 each ×3 · Plank with reach ×10 each
Day BFront squat or goblet squat ×8 ×4 · Push-up ×10 ×3 · Face pull or band pull-apart ×20 ×3 · Carry: suitcase carry 20m each ×3 · Dead bug ×10 each ×3
05
Power + Plyometrics (Light)
2 sessions · ~40 min · fast-twitch fibre recruitment for race-pace surges
Day ABox jump ×5 ×4 (step down) · Single leg hop + stick ×6 each ×3 · Jump squat ×8 ×3 @bodyweight · Medicine ball slam ×10 ×3 · Hip thrust heavy ×6 ×4
Day BStep-up jump ×8 each ×3 · Broad jump ×5 ×4 · Lateral bound + stick ×6 each ×3 · Seated calf raise + explosive concentric ×12 ×3 · Sled push or sprint drill ×3×20m
06
Maintenance + Deload
2 sessions · ~30 min · keep the stimulus, lose the fatigue
Day AHip thrust ×8 @60% · Single leg squat ×6 each · RDL ×8 @60% · Calf raise ×15 each · Dead bug ×10 each · Keep it quick, leave 3 reps in the tank on every set
Day BBanded hip abduction ×20 · Lateral lunge ×8 each · Step-up ×8 each · Plank 30s ×2 · Band pull-apart ×20 · Stretch and done
Cycle tip: Weeks 1–3 are learning + hypertrophy, weeks 4–5 are strength + power, week 6 is maintenance. Repeat the block with heavier loads each cycle or swap to the next modality.
01
Get in the Water — Aerobic Base
2 sessions · ~30 min · focus: breathing rhythm, freestyle technique, no lane ego
Day AWarm up: 4×25m easy freestyle · Main: 400m continuous easy (rest as needed) · Cool down: 2×25m backstroke or float · Total: ~500m
Day BWarm up: 100m easy · Drills: 4×25m catch-up drill · Main: 4×50m with 20s rest · Cool down: 100m backstroke · Total: ~600m
02
Endurance + Kick Work
2 sessions · ~35 min · calf and ankle strength, cardiovascular base
Day AWarm up: 200m easy · Kick set: 4×25m kick board · Main: 600m continuous · Cool down: 100m easy · Total: ~1000m
Day BWarm up: 200m · Drill: 4×25m one-arm catch · Main: 8×50m with 15s rest · Cool down: 2×25m backstroke · Total: ~800m
03
Active Recovery Sessions
2 sessions · ~40 min · HR kept low — this is the anti-run-soreness session
Day AAll easy. No watch. 20 min continuous swim any stroke · Then: 5 min water walking (deep water or shallow) · Leg swings and hip circles in the water 2 min each leg · Float on back 2 min
Day BPull buoy set: 600m pull only (no kick), focus on reach · Kick board 4×25m · Cool down: 200m very easy choice of stroke · Total: ~1000m
04
Threshold Swim
2 sessions · ~40 min · cardiovascular load without running impact
Day AWarm up: 300m easy · Main: 10×100m with 20s rest (hold a consistent pace, comfortably hard) · Cool down: 200m easy · Total: ~1500m
Day BWarm up: 200m · Drill: 4×25m fingertip drag · Main: 6×100m @threshold with 30s rest · Kick: 4×25m · Cool down: 100m easy · Total: ~1200m
05
Volume Build
2 sessions · ~45 min · aerobic ceiling, lung capacity, mental toughness
Day AWarm up: 400m · Main: 1500m continuous at easy-to-moderate pace · Cool down: 200m very easy · Total: ~2100m
Day BPyramid: 50m → 100m → 150m → 200m → 150m → 100m → 50m with 20s rest between each · Warm up + cool down 200m each · Total: ~1200m
06
Recovery + Technique Polish
2 sessions · ~30 min · drop the load, keep the feel — great in taper weeks
Day AEasy 800m continuous. No watch. Focus only on breathing every 3 strokes and long reach. Cool down: float 5 min. Total: ~800m
Day BDrill focus: 4×25m catch-up · 4×25m fingertip drag · 4×25m one-arm · 200m easy continuous applying drills · Cool down backstroke 100m · Total: ~700m
Cycle tip: Swim pairs best with high run weeks. Schedule on Wed (between Tue group and Thu solo) for maximum recovery benefit.
01
Runner’s Reset — Hips + Hamstrings
2 sessions · ~30 min · the two tightest things on every runner
Day ALow lunge (Anjaneyasana) 90s each · Lizard pose 90s each · Pigeon pose 2min each · Supine hamstring stretch with strap 90s each · Happy baby 2min
Day BStanding forward fold 2min · Wide-leg forward fold 2min · Seated forward fold 2min · Reclined pigeon 90s each · Supine twist 2min each
02
ITB + Calves + Achilles
2 sessions · ~30 min · the injury-prevention sequence
Day AStanding ITB stretch (cross-legged lean) 90s each · Figure-4 chair pose 60s each · Downward dog calf pedal 2min · Calf stretch against wall 90s each · Seated Achilles stretch (bent knee) 90s each
Day BFoam roll ITB 2min each · Supine ITB cross-body stretch 90s each · Downward dog 2min · Walking calf stretches 2min · Ankle circles 30s each direction each foot
03
Glutes + Lower Back
2 sessions · ~35 min · the engine room and the thing that breaks down at km 35
Day AChild’s pose 2min · Cat-cow 2min · Thread the needle 90s each · Pigeon 2min each · Supine knee-to-chest 90s each · Legs up the wall 5min
Day BSeated spinal twist 2min each · Figure-4 supine 2min each · Bridge hold 60s ×3 · Low lunge with twist 90s each · Knees-to-chest rock 2min
04
Full-Body Flow — Sun Salutation Base
2 sessions · ~40 min · mobility + breath + body awareness
Day A5× Sun Salutation A (slow) · Warrior I + II 90s each side · Triangle pose 90s each · Reverse warrior 60s each · Seated forward fold 2min · Savasana 5min
Day B5× Sun Salutation B · Crescent lunge 90s each · Side angle pose 90s each · Half moon 60s each · Supine twist 2min each · Savasana 5min
05
Pre- and Post-Run Protocols
2 mini-sequences · 10 min pre-run (dynamic) + 15 min post-run (static)
Pre-runLeg swings forward/back ×15 each · Hip circles ×10 each · High knees ×20 · Butt kicks ×20 · Ankle rotations ×10 each · Inchworm ×5 · Side shuffles ×10m each · Carioca ×10m each
Post-runStanding quad stretch 60s each · Calf stretch 60s each · Pigeon 90s each · Hamstring strap stretch 90s each · Supine twist 2min each · Legs up the wall 5min · Always within 20min of finishing your run
06
Deep Restore — Yin Style
2 sessions · ~45 min · long holds, parasympathetic reset, best the night before a rest day
Day AButterfly 5min · Sleeping swan (pigeon) 5min each · Caterpillar (seated forward fold) 5min · Supine twist 3min each · Savasana with bolster under knees 10min
Day BDragon pose (deep lunge) 3min each · Sphinx 3min · Square pose (double pigeon) 3min each · Happy baby 3min · Legs up wall 10min · This is the best session of the 6 weeks. Do it slowly.
Cycle tip: Week 5 (pre/post protocols) is evergreen — run it every week regardless of where you are in the 6-week block. The other weeks rotate.
Melbourne, Australia
High Pace Society
High in vibes, slow in pace.
We’re a run club for people who love running and love the people around them even more. Every Tuesday evening and Saturday morning we meet in Melbourne, log some kilometres, and go again.
The name is a joke and a mission statement. We move slowly. We show up consistently. We build something real.
HPS is in its brand-build phase right now — small by design, not open to everyone. If you found this page, you’re probably meant to be here.
Tuesdays
5:30pm group run. Rotating Melbourne locations.
Saturdays
9:30am long run. No pace pressure. Everyone finishes.
The Group
Small, vetted, intentional. Applications only.
Follow the club
Apply to Join
We review applications when we have space. Fill this in and we’ll be in touch.