Beginner:

Alternate between running and walking around the lake.

---> Score:Time to Complete

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Scaled:

Run around the lake non-stop, but alternate with different running speeds and intensities

---> Score: Time to Complete

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Intermediate:

Option 1: Sprint once around the lake as fast as possible.

Goal: Complete in 20min or less

---> Score: Time to Complete

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Option 2: Run 2 laps around the lake at a steady moderate pace (7.2km)

---> Score: Time to Complete

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RX:

Option 1: Sprint once around the lake as fast as possible.

Goal: Complete in 17min or less

---> Score: Time to Complete

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Option 2: Run 2 laps around the lake. First lap as fast as possible, second lap at a steady moderate pace (7.2km)

---> Score: Time to Complete (Including time to do Sprints)

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Option 3: Run around the lake once, add in a section of the SPRINT option. Continue running

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RX+:

Option 1: 2x Laps around the lake as fast as possible.

Goal: Complete in Less than 37-35min

---> Score: Time to Complete

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Option 2: Run 2 laps around the lake, and with each lap complete a section of the SPRINT option.
---> Score: Time to Complete (Including time to do Sprints)

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Walk or job back down, when you reach the bottom/start, sprint back up again immediately.

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HILLS:

Beginner: 3x Sprints

Scaled: 4x Sprints 

Intermediate: 5x Sprints

RX: 6x Sprints.

---> After Sprint, 1, 3, 5 Jog down, After Sprints 2, 4 and 6 walk down.

RX+: 6-7x Sprints, Jog Back after every sprint.

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HAMILTON LAKE

a) Fowlers Ave (130m)

b) Grass Sprints

    - 50m Stage to Middle

    - 140m Stage to Water Tower

 

HAMILTON GARDENS

Gates 1 and 2 give you access to many small hills to choose from. If it isn't busy, you can even sprint up the roads of Gate 2 :)
 

TISDALL STREET (170m)

By the river/Police stations. Somewhere different and a longer distance!

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SPRINTS:

PORRITS STADIUM - 400m Sprints

Beginner: 3x Sprints, Rest as needed

Scaled: 4x Sprints, 3min Rest Between

Intermediate: 5x Sprints, 2.5min Rest Between

RX: 6x Sprints, 2min Rest Between

RX+: 6-8 Sprints, 1.5min Rest Between

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STAIRS:

Beginner: 3x Sprints

Scaled: 4x Sprints 

Intermediate: 5x Sprints

RX: 6x Sprints.

---> After Sprint, 1, 3, 5 Jog down, After Sprints 2, 4 and 6 walk down.

RX+: 6-7x Sprints, Jog Back after every sprint.

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HAKS

- If you are up for the challenge, run in the Haks!

- Better yet, if you have a weighted vest, or a light bag, try running up with that .

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UNIVERSITY

Head right to the middle! Pick a distance that challenges you, longer the better!

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MEMORIAL DRIVE (50m)

You can find this 50m Staircase by going to the corner of Anzac Parade and Memorial Drive, opposite the park Garden. Or go to the end of BEALE STREET which will take you to the top.

---> Option 1: Stair Sprints only

---> Option 2: Stair Sprints Straight into a Beale Street Sprint!

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HAMILTON LAKE - INNES COMMON

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Pick 3-5 Movements and Rotate between the movements

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Option 1:

3-5x Rounds, 10x Reps each

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Option 2:

1min on, 1min off

Max effort repetitions on each station.

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You can find more information about the equipment in the park here:https://www.playgrounds.co.nz/our-projects/innes-common/