Christchurch — Est. 2017 — Free, Always

No runner
left behind

Coached, Tuesday-night running for every pace in the city. Three weeks, three stops — starting back Tuesday 25 August, 6PM.

Join the Closed Group @frontrunnercolombo

Fig. 01 — The Pack, Tuesday Night

2017Founded / 9 Years

~2,000Crew Members

60–80Runners, Most Tuesdays

3Weeks In The Rotation

How The Season Runs

The Rotation.

Same crew, same 6PM Tuesday start — the format changes week to week, then repeats. Three weeks, on rotation, all season.

Week 1

The Shop

Pack groups leave together from Frontrunner Colombo. The format you know.

Week 2

Hagley Park

Intervals in the home of Christchurch running.

Coached

Week 3

Princess Margaret

Hill reps. Straight up, straight down, views over the city.

Coached

↻ Then it starts again — back to The Shop.

No Guesswork

Where to meet.

Same 6PM start every Tuesday — here's exactly where to turn up, whichever week it is.

Week 1 — The Shop

Frontrunner Colombo

363 Colombo St, Christchurch
Right out front of the store.

View on map →

Week 2 — Hagley Park

Armagh St Bridge

Armagh Street Bridge entrance,
North Hagley Park.

Home of Christchurch running.

View on map →

Week 3 — Princess Margaret

Cashmere / Port Hills

Cashmere Road, at the foot of
the Port Hills.

Exact car park confirmed weekly in the Facebook group.

View on map →

The Signature Session

Find your group.

On Shop and Park weeks, the pack splits into four groups by pace. Nobody runs alone, and nobody gets dropped.

1Group 1

4:30–5:00/ km

Chasing sharp.Structured pace for runners racing PBs and building toward Queenstown or Auckland.

2Group 2

5:00–5:45/ km

Working hard, together.A strong social pace with enough push to feel like training, not a stroll.

3Group 3

5:45–6:45/ km

Steady and social.The biggest group of the night — easy conversation pace, new faces every week.

4Group 4

6:45–7:30/ km

Every pace welcome.Our seven minute sisters make sure No runner is left behind.

All four groups leave together and finish together, back at Frontrunner Colombo.

Also This Season

Brand nights & Sunday miles.

Select Tuesdays

Brand Nights

A handful of Tuesdays each season are handed over to our footwear partners — demo the newest shoe on the market before it hits shelves, get expert fitting advice on the spot, and go in the draw for giveaways on the night.

New This Season

Sunday Runs

Alongside the regular Tuesday rotation, we've got some Sunday morning runs planned this season. Dates and meeting points drop in the Facebook group as they're locked in.

The Big Picture

Every session points somewhere.

Target Race

Queenstown

One of two big goals on the FRRC calendar — a season's worth of Tuesdays leads here.

Target Race

Auckland

Chasing a marathon, half, or first finish line up north — trained for together.

November · Home Turf

Spring Grind

Frontrunner's own self-guided challenge — a month of kays with the crew before the big races.

12 Weeks To Queenstown

The training plan.

Tuesday 25 August to race day, Saturday 14 November — every session mapped to the rotation, so everyone knows what's coming and it's easy to build the week's social tile.

Groups 1–2Do the longer work time in coached sessions (20min ladder / 16min hill).

Groups 3–4Do the shorter work time (14min ladder / 12min hill).

Tempo / ProgressionAlternate week to week — a Friday progression tempo, or a long run that finishes at race effort. Never both in the same week, and never stacked with a Thursday session.

Off / ExtraMondays fully off. Fridays are gym day unless it's a tempo week. Wed recovery jog and/or Sat short run are optional add-ons for those wanting more.

Week 1 — The Shop

Tempo Week

Tuesday

Social Pack Run

30 minutes, easy conversational pace.All groups leave together.

Thursday

Rest

No Thursday session this week — Friday's the quality day.

Friday

Progression Tempo

Warm-up: 10min easy.Progression tempo: 3 × 5min, easy → moderate → tempo pace (2min jog between).Warm-down: 10min easy.

Weekend Long Run

8km — Sun 30 Aug

Week 2 — Hagley Park · Coached

Progression Long Run

Tuesday

Ladder / Pyramid — Var. 1

Warm-up + drills first.Grp 1–2 (20min): 2-3-4-5-6Grp 3–4 (14min): 2-3-4-3-2

Thursday

Easy Run

40 minutes, easy pace

Friday

Rest (Gym Day)

Suggested strength session.

Weekend Long Run

12km — Sun 6 Sep

Final 10–15min: build steadily to goal race effort.

Week 3 — Princess Margaret · Coached

Tempo Week

Tuesday

Hill Reps — Var. 1

Warm-up + drills first.Grp 1–2 (16min): 2-5-2-5-2Grp 3–4 (12min): 2-3-2-3-2Jog down = recovery.

Thursday

Rest

No Thursday session this week — Friday's the quality day.

Friday

Progression Tempo

Warm-up: 10min easy.Progression tempo: 3 × 6min, easy → moderate → tempo pace (2min jog between).Warm-down: 10min easy.

Weekend Long Run

15km — Sun 13 Sep

Week 4 — The Shop

Cutback Week

Tuesday

Social Pack Run

40 minutes, easy conversational pace.

Thursday

Interval Session (suggested)

8 × 2min @ 5K effort90sec jog recovery

Friday

Rest (Gym Day)

Suggested strength session.

Weekend Long Run

10km — Sun 20 Sep

Week 5 — Hagley Park · Coached

Progression Long Run

Tuesday

Ladder / Pyramid — Var. 2

Warm-up + drills first.Grp 1–2 (20min): 6-5-4-3-2Grp 3–4 (14min): 2-3-4-5

Thursday

Easy Run

45 minutes, easy pace

Friday

Rest (Gym Day)

Suggested strength session.

Weekend Long Run

17km — Sun 27 Sep

Final 10–15min: build steadily to goal race effort.

Week 6 — Princess Margaret · Coached

Tempo Week

Tuesday

Hill Reps — Var. 2

Warm-up + drills first.Grp 1–2 (16min): 4-2-4-2-4Grp 3–4 (12min): 3-2-3-2-2Jog down = recovery.

Thursday

Rest

No Thursday session this week — Friday's the quality day.

Friday

Progression Tempo

Warm-up: 10–15min easy.Progression tempo: 4 × 5min, building each rep toward tempo/threshold (90sec jog between).Warm-down: 10min easy.

Weekend Long Run

20km — Sun 4 Oct

Week 7 — The Shop

Progression Long Run

Tuesday

Social Pack Run

50 minutes, easy conversational pace.

Thursday

Interval Session (suggested)

5 × 3min @ 10K–5K effort90sec jog recovery

Friday

Rest (Gym Day)

Suggested strength session.

Weekend Long Run

23km — Sun 11 Oct

Final 10–15min: build steadily to goal race effort.

Week 8 — Hagley Park · Coached

Cutback Week

Tuesday

Ladder / Pyramid — Var. 3

Warm-up + drills first.Grp 1–2 (20min): 2-3-4-5-4-2Grp 3–4 (14min): 5-4-3-2

Thursday

Easy Run

50 minutes, easy pace

Friday

Rest (Gym Day)

Suggested strength session.

Weekend Long Run

14km — Sun 18 Oct

Week 9 — Princess Margaret · Coached

Tempo Week

Tuesday

Hill Reps — Var. 3

Warm-up + drills first.Grp 1–2 (16min): 3-5-3-5Grp 3–4 (12min): 2-4-2-4Jog down = recovery.

Thursday

Rest

No Thursday session this week — Friday's the quality day.

Friday

Progression Tempo

Warm-up: 15min easy.Progression tempo: 4 × 6min, building to marathon-pace-plus by the final rep (90sec jog between).Warm-down: 10min easy.

Weekend Long Run

27km — Sun 25 Oct

Week 10 — The Shop

Peak Long RunProgression Long Run

Tuesday

Social Pack Run

60 minutes, easy conversational pace.

Thursday

Interval Session (suggested)

6 × 3min @ threshold effort90sec jog recovery

Friday

Rest (Gym Day)

Suggested strength session.

Weekend Long Run

30km — Sun 1 Nov

Final 10–15min: build steadily to goal race effort.

Week 11 — Hagley Park · Coached

Taper BeginsTempo Week

Tuesday

Ladder / Pyramid — Var. 4

Warm-up + drills first.Grp 1–2 (20min): 2-4-5-4-3-2Grp 3–4 (14min): 1-3-4-3-2-1

Thursday

Rest

No Thursday session this week — Friday's the quality day.

Friday

Progression Tempo

Warm-up: 10min easy.Progression tempo: 2 × 6min, easy building to tempo — taper week, kept short.Warm-down: 10min easy.

Weekend Long Run

18km — Sun 8 Nov

Week 12 — Race Week

Race Week

Tuesday

Shakeout (adjusted from Hill Reps)

25–30min easy + 4 × 20sec strides.Full hill reps skipped — too close to race day.

Thursday

Shakeout

20–25min easy + strides

Friday

Rest

Day before the race — legs up, feet up.

Weekend Long Run

RACE DAY — Sat 14 Nov — QUEENSTOWN MARATHON

Long runs assume a Sunday long day with Saturday free for the optional expert extra. Every 4th week (4, 8, and the race-week taper) is intentionally lighter. Week 12's Tuesday session is a taper shakeout, not full hill reps — swap back to the Variation 4 hill set below if you'd rather train through race week. Tempo Fridays and progression long runs alternate week to week and never land in the same week as a cutback or Thursday session.

Before You Start

Read this bit.

This plan is a guide, not personalised coaching. Check with a doctor before starting a new training programme, especially if you're returning from injury, managing a health condition, or new to running altogether. Build volume gradually, listen to your body, and adjust paces and distances to suit where you're actually at — not where the spreadsheet says you should be. Rest when you need to; missing a session won't undo the block.

Got a question about any of this? Ask away — in the Facebook group, to any of the coaches on a Tuesday night, or in store at Frontrunner Colombo. That's what we're here for.

Plan It Out

The season, mapped.

A full look at the rotation — every Tuesday, Thursday, Friday and long run, mapped across the season.

Want to know what we're up to, can't make a session, or something's got in the way? The plan means you can still join us wherever you are.

Month

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Shop / Princess Margaret Hagley Park

Click on a workout to see the full description.

FRRC — TUESDAY 6PM

Week 1

The Shop

Tue 25 Aug Colombo St · 6:00PM · Free

The Club

Built by runners,
for every runner.

Run Club started in 2017 when Oska, Richard and a handful of others decided to get race-ready for the Christchurch Marathon together. Seven seasons on, that small group has grown into a community close to 2,000 strong, with 60–80 runners turning up most Tuesday nights.

The mentality hasn't changed: every pace is catered for. Run Club is free, coached, and always will be.

FRRC crew gathered at a Frontrunner event

Who's Coaching

Led by runners who show up.

Co-founder

Oska Inkster-Baynes

One of the pair who started it all back in 2017, still coaching the group he built.

Coach

Pip Baker

Writes and leads the Hagley Park interval sessions across the pace spectrum.

Coach

Amanda Robinson

Part of the Christchurch coaching team bringing structure to every group.

The Feed

Straight from the pack.

@frontrunnercolombo →

Real Tuesdays, real crew.

First Time?

Questions, answered.

Do I need to sign up?+

No sign-up, no membership, no commitment. Just turn up at 6PM on any Tuesday and you're part of it.

Is it actually free?+

Yes — every week, every session, always has been.

I've never run before — will I get left behind?+

That's what Group 4 is for. Walk, jog, run — every pace is catered for every week. If tonight's your first run ever, you're exactly where you should be.

What should I bring?+

Shoes and whatever you'd normally run in. Worth packing a headtorch and layer for the darker, colder Tuesdays.

Do I have to join the Facebook group before I can come?+

No — just show up. The group is simply where weekly meeting-point changes, Brand Nights and Sunday Runs get posted, so it's worth joining once you're in.

The Facebook group says "closed" — can I actually join?+

Yes. "Closed" just means private, not invite-only — hit request to join and you're in.

What happens if the weather's bad?+

We run rain or shine — Christchurch winter Tuesdays are rarely dry. Any changes for genuinely unsafe conditions get posted in the Facebook group ahead of time.

Not on Facebook — how else can I find out more?+

Follow @frontrunnercolombo on Instagram, or drop into the Colombo St store and ask the team.

Still got a question? Ask in the group, or pop into Frontrunner Colombo.

Season 26/27

We're back

--Days

--Hrs

--Min

--Sec

Tuesday 25 August, 6:00 PM — Frontrunner Colombo, 363 Colombo St.

Join the Closed Facebook Group Follow on Instagram

The Rotation.

The Shop

Hagley Park

Princess Margaret

Where to meet.

Frontrunner Colombo

Armagh St Bridge

Cashmere / Port Hills

Find your group.

Brand nights & Sunday miles.

Brand Nights

Sunday Runs

Every session points somewhere.

Queenstown

Auckland

Spring Grind

The training plan.

Read this bit.

The season, mapped.

Month

Week 1

Built by runners,for every runner.

Led by runners who show up.

Oska Inkster-Baynes

Pip Baker

Amanda Robinson

Straight from the pack.

Questions, answered.

We're back

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Built by runners,
for every runner.