Blue Mountains

WEEKLY TRAINING SESSIONS

MONDAY YOGA UP

Yoga with Coach Jo. A relaxing way to kick off your running training week. An indoors yoga session tailor-made for runners. Learn breathing techniques and work on your flexibility.

TUESDAY PERFORMANCE GROUP

The Tuesday Performance Group sessions have an emphasis is on building running strength as well as speed endurance, over a variety of terrains. Suitable for all types of runners.

WEDNESDAY SOCIAL RUN

The Wednesday shop run starts from Blue Mountains Running Co shop at Glenbrook. Open to all athletes and provided Free in conjunction with UP Coaching coaches and BMRC.

LONG RUN WEDNESDAY

Group training sessions for High-Performance athletes who would like to run as a group for a mid-week long run. This session is by invitation only and you must consult your Coach to attend the session for suitability. Casual athletes may attend with permission from Head Coach.

THURSDAY TRACK TRAINING

Thursday Track Sessions where the emphasis is on building running speed and running efficiency held at an athletics track, working in small groups of athletes with similar paces. This session is great for people focussing on technique and form through regular Coaching video analysis.

RUN FIT FRIDAY

This session rotates between an oval and pool session. All are focused on athletes’ overall strength and agility, with exercises specifically designed for enhancing running fitness. Bodyweight, plyometrics, gym crosstraining exercises and Deep Water Running are included.

RUN WITH CONFIDENCE

Learn the basics of correct running form and technique in these one-hour sessions. Perfect for beginner runners or those readdressing their technique. New 8 week program starting soon.

SUNDAY LONG RUN

Sunday Long runs are organised through our facebook page, typically they will co-inside with Race events and be specific to the training required.

PARKRUN

Parkrun is a free timed 5k run which takes part every Saturday worldwide at 8am register free at parkrun.com.au .

Athlete Testimonials

JOEL MAC
Hills District, NSW

It was an eye-opening experience and privileged to attend a trail running camp lead by Australia's leading trail runner. Brendan is a great communicator who passionately shares his extensive knowledge and love for running. I left the camp equipped & inspired to run my first solo trail running event, all 100kms of it. With Brendan's help, I achieved the goal I set out for.

So impressed by my experience of Brendan's coaching I encouraged two of my children (aged 13 & 14) to attend a kids trail running clinic which he also led. My children, at different levels, were both inspired and enjoyed the clinic. I was greatly impressed to see how Brendan was able to connect with the all the children and once again pass on not only his knowledge but a passion for the sport.

Joel Mac
Ben Van Steel
Blue Mountains
Coach
Based in Lower Mountains COACHING ROLES:  Junior Development Coach COACHING SPECIALISATIONS: Trail running Beginner-intermediate 5km- 50km Coach...
Brendan Davies
Blue Mountains
Head Coach
Based in the Blue Mountains just outside of Sydney, Brendan is one of Australia’s most successful and versatile endurance runners. He has a...
Darryl Johnson
Blue Mountains
Coach
Based Penrith NSW Coaching Roles Darryl coaches Local Athletes online as well as coaching at weekly training sessions. Coaching Specialisations...
Graham Hand
Blue Mountains
Coach
Based Penrith, NSW Coaching Roles Coaches locally based and online athletes Assists Brendan at weekly training sessions, weekend clinics and...
Jo Brischetto
Blue Mountains
Coach
Based Blue Mountains, NSW Coaching Roles Jo coaches Local Athletes online as well as coaching at weekly training sessions and cohosts with Brendan...

YOGA UP

Come join us every Monday morning for Yoga UP, our strength and flexibility session.

A yoga class developed specifically for runners to enhance balance, strength and flexibility without compromising stability coached by UP Coaching Coach and Accredited yoga instructor Jo Brischetto.

Research has shown that yoga alleviates stress, aids weight loss, eases pain, helps people stick to an exercise routine and even improves running times. The strength, balance and flexibility developed on the mat, namely in the core, quads, hamstrings, and hip flexors, can help you run more efficiently, recover faster and stay injury-free. Additionally, holding challenging poses builds stamina and mental strength, which we often need in running!

Session Times:
Athletes MUST select the session of their choice in the poll within the discussion of the event and number of athletes will influence the number of sessions.
– 5:45am to 6:45

IMPORTANT: If numbers exceed 30 then an additional session may be added.

The final decision on the session will be posted in the Facebook event by 7pm each Sunday night – so please get in the routine of checking this

Please note that as , it is not intended to be a stand alone Yoga session for non-runners. For casual UP Coaching athletes, attendance at at least one other UP Coaching running session during the week is a condition of participation at this session. This does not apply to coached athletes who may attend regardless of attendance at weekly sessions.

All sessions are listed as Events attached to the Facebook Page. Please notify your intention to attend there.

COST

Local Coached: Included
Online Coached: $5
Casual:
Adults: $10 per session or $60* or $75** monthly fee
Youth: $5 per session of $30* or $35** monthly fee

* The sessions this monthly fee covers includes ‘Core Sessions’ Tuesday Performance Groups (TPG) and Thursday Track Training (TTT) in the home location of athlete’s choice.

** The sessions this monthly fee covers includes ‘Core Session’ plus ‘Add-on Sessions’ Monday’s Yoga UP, Wednesday Trail Skills (WTS), Run Fit Friday (RFF) and Run With Confidence (RWC) Saturday workshops. Please note that Wednesday morning’s High-Performance Squad session, Kenyan Run Wednesday (KRW) is free to those wishing to attend (but please contact Head Coach Brendan first to assess suitability). The joint UP Coaching/Blue Mountains Running Co Social run on Wednesday afternoon is free for everyone to attend.

This fee is payable at the start of each new calendar month, at the first session you attend and is only valid for sessions within that calendar month.

TUESDAY PERFORMANCE GROUP

There are two replicated sessions every Tuesday:
6:00am ‘Sunrise’ session, and a 5pm and/or 6pm ‘Sunset’ session (although time does vary due to changing dawns/dusks throughout year, and best to always consult Facebook Page for exact weekly details).

Most Sessions meet at carpark at Leonay Oval, Leonay Pde in Leonay (again check Facebook Page)
Meeting Point Map

Session duration is 1 hour.
Sessions alternate weekly in this order:
1) Road Run: Grouped Progressive OR 20/20 Boomerang Tempo (Both are 2 Bridges Run, approx 6km-10km according to ability). Session alternates
2) Long Hill Repeats on nearby road or trail (both offered each session)
3) Classic Fartlek Session at nearby reserve
4) Stairs and Trail Session at Knapsack Reserve or Glenbrook Gorge. Session alternates
5) Mixed Strength, Sprints and Cross Country Session at Leonay Oval
6) Hilly Road Fartlek Circuit starting at Lapstone Oval

All sessions are listed as Events attached to the Facebook Page. Please notify your intention to attend there

COST

Local Coached: Included
Online Coached: $5
Casual:
Adults: $10 per session or $60* or $75** monthly fee
Youth: $5 per session of $30* or $35** monthly fee

* The sessions this monthly fee covers includes ‘Core Sessions’ Tuesday Performance Groups (TPG) and Thursday Track Training (TTT) in the home location of athlete’s choice.

** The sessions this monthly fee covers includes ‘Core Session’ plus ‘Add-on Sessions’ Monday’s Yoga UP, Wednesday Trail Skills (WTS), Run Fit Friday (RFF) and Run With Confidence (RWC) Saturday workshops. Please note that Wednesday morning’s High Performance Squad session, Kenyan Run Wednesday (KRW) is free to those wishing to attend (but please contact Head Coach Brendan first to assess suitability). The joint UP Coaching/Blue Mountains Running Co Social run on Wednesday afternoon is free for everyone to attend.

This fee is payable at the start of each new calendar month, at the first session you attend and is only valid for sessions within that calendar month.

WEDNESDAY SOCIAL RUN

Blue Mountains Running Co..’s Social run with UP Coaching – PLUS Drinks!
IT’S ALL ABOUT THE COMMUNITY!
Blue Mountains Running Co. is teaming up with Brendan Davies from UP Coaching to offer a FREE guided social run every Wednesday at 6:00pm.
Starting and finishing at the Blue Mountains Running Co. in Glenbrook, this will be an inclusive and fun event catering to runners of ALL speeds and abilities.

HOW LONG
This is a 50 minute social run. We run to time not distance and cater for all abilities.

WHAT SHOES?
The run will be a mix of road and trail, but road or trail shoes will certainly suffice if you are starting out. There will also be a BMRC staff member on hand each week to offer shoe advice.

DOGS WELCOME
If you have a 4 legged friend who likes to run and is good with people, feel free to bring them along! We do ask that you ensure that they are on a lead at all times and that you have full control of them throughout the entire run.

POST RUN DRINKS – BRING YOUR WATER BOTTLE
We love you guys! So please hang around for some drinks on the lawn of cafe 2773 Glenbrook next door to the shop afterwards! This is also a time you can check out the shop and do some late night shopping.

Please RSVP here if you can join us – we’d love to have you along!

COST

FREE

Come along, bring yourself and a friend and follow the group on a one of the regular shop runs.

LONG RUN WEDNESDAY

The purpose of this group is to disseminate information to athletes who may be interested in taking part in a midweek long run on a Wednesday morning. Information regarding the Kenyan Run Wednesday and other add-ons to the usual UP Coaching Squad Sessions will be posted here. Please note that inclusion into this group will be by invite by coaches or on request from athletes only.

This is not because we are trying to be exclusive to the public, but because we recognise here that there is a need to cater for athletes with a more ‘performance’ focus to their running rather than that of a recreational or fitness focus and also that there are athletes that don’t want to be bothered by excessive posts which have no relevance to their own running needs.

COST

FREE

by invitation only

THURSDAY TRACK TRAINING

There are four replicated track sessions every Thursday:

THURSDAY MORNING SQUAD SESSION:
6:00am – 7:00am
Meet at Glenbrook Oval, Hare St, Glenbrook

THURSDAY AFTERNOON SQUAD SESSION:
4:30pm – 5:30pm
Meet at Parker St Reserve, Entry off King St, Penrith

THURSDAY EVENING SQUAD SESSION (Lower Mtns):
7:00pm – 8:00pm
Meet at Glenbrook Oval, Hare St, Glenbrook

THURSDAY EVENING SQUAD SESSION (Upper-Mid Mtns):
7:30pm – 8:30pm
Meet at Tom Hunter Park, Hunter Way, Faulconbridge.

Best to always consult Facebook Page for weekly details).

6am and 7pm Sessions Meet at Glenbrook Oval, Great Western Hwy, Glenbrook
Meeting Point Map

430pm Session Meet at Parker St Reserve, Penrith

Meeting Point Map

6:30pm
Meet at Tom Hunter Park, Hunter Way, Faulconbridge
Meeting Point Map

Session duration is 1 hour. Sessions alternate weekly in this order:
1) Tempo Session (AM & PM both held on nearby trail in Daylight Savings months)
2) Short Intervals or Wind Sprints Session
3) Pyramid Session
4) Long Repeats Session (AM & PM both held on nearby trail in Daylight Savings months)
5) Track Fartlek Session
6) Mixed Track Session

All sessions are listed as Events attached to the Facebook Page. Please notify your intention to attend there

COST

Local Coached: Included
Online Coached: $5
Casual:
Adults: $10 per session or $60* or $75** monthly fee
Youth: $5 per session of $30* or $35** monthly fee

* The sessions this monthly fee covers includes ‘Core Sessions’ Tuesday Performance Groups (TPG) and Thursday Track Training (TTT) in the home location of athlete’s choice.

** The sessions this monthly fee covers includes ‘Core Session’ plus ‘Add-on Sessions’ Monday’s Yoga UP, Wednesday Trail Skills (WTS), Run Fit Friday (RFF) and Run With Confidence (RWC) Saturday workshops. Please note that Wednesday morning’s High Performance Squad session, Kenyan Run Wednesday (KRW) is free to those wishing to attend (but please contact Head Coach Brendan first to assess suitability). The joint UP Coaching/Blue Mountains Running Co Social run on Wednesday afternoon is free for everyone to attend.

This fee is payable at the start of each new calendar month, at the first session you attend and is only valid for sessions within that calendar month.

RUN FIT FRIDAY

6:00am every Friday (although time does vary due to changing dawns throughout year, best to always consult Facebook Page for weekly details).

Session alternates between:
‘OVAL SESSION’
Meet at carpark at Leonay Oval,
Leonay Pde, Leonay.
Meeting Point Map

‘POOL SESSION’
Meet at Glenbrook Swim Centre
Fletcher St, Glenbrook
Meeting Point Map

Coached by Graham Hand, these strength and crosstraining sessions are designed to work on Athletes’ overall strength and agility, with exercises specifically designed for enhancing running  fitness. When done consistently, crosstraining is an extremely effective way for runners to boost fitness and increase strength.

Oval Session:
This session is a circuit style session based on the Tabata format of high intensity interval training. Each circuit will have a station and exercises will vary between strength, agility, balance and plyometrics. Some exercises will just use bodyweight while others will involve basic equipment such as skipping ropes, resistance bands, kettle bells, medicine balls and wobble boards.

Gym Session:
The gym session involves aerobic crosstraining stations such as spin bikes, rowing machines, free weights, treadmill and bodyweight exercises. There is also an emphasis on runners core strength throughout the session.

Pool Session:
This is a Deep Water Running session focused on athletes’ overall strength, mobility and agility, with exercises specifically designed for enhancing running fitness and preventing injuries. When done consistently, water running is an extremely effective way for runners to boost fitness and increase functional running strength. It’s equally as beneficial for those athletes returning from injury.

I particularly recommend this session for our more senior athletes as a way to get a cardio workout without the impact soreness that may result from a running session.

All sessions are listed as Events attached to the Facebook Page. Please notify your intention to attend there.

COST

Local Coached: Included
Online Coached: $5
Casual:
Adults: $10 per session or $60* or $75** monthly fee
Youth: $5 per session of $30* or $35** monthly fee

* The sessions this monthly fee covers includes ‘Core Sessions’ Tuesday Performance Groups (TPG) and Thursday Track Training (TTT) in the home location of athlete’s choice.

** The sessions this monthly fee covers includes ‘Core Session’ plus ‘Add-on Sessions’ Monday’s Yoga UP, Wednesday Trail Skills (WTS), Run Fit Friday (RFF) and Run With Confidence (RWC) Saturday workshops. Please note that Wednesday morning’s High Performance Squad session, Kenyan Run Wednesday (KRW) is free to those wishing to attend (but please contact Head Coach Brendan first to assess suitability). The joint UP Coaching/Blue Mountains Running Co Social run on Wednesday afternoon is free for everyone to attend.

This fee is payable at the start of each new calendar month, at the first session you attend and is only valid for sessions within that calendar month.

RUN WITH CONFIDENCE

Beginners Running session hosted by UP Coaching

Want to learn the fundamentals of running technique?
Want to receive guidance from a qualified athletics coach?
Want to work up from taking your first running steps to running 5km such as parkrun?
Want to transfer from running on a treadmill in a gym to running outside?
Want to run in a safe and supported group session?

Hosted by Brendan Davies (Athletics Coach, Level 2, Head Coach UP Coaching). This session is targetted at the beginner to an intermediate runner. Brendan will give guidance in the fundamentals of running, technique and training. Distance covered will generally be around 3-5km.

Sessions will include a warm up and cool down with the main session varying between walk/runs, continuous running and some easy interval type training, however, session type will generally be tailored to group dynamics and abilities and focused around correct running technique and mental cues for remembering these.

This session should be seen as a ‘stepping stone’ to the Tuesday (TPG) and Thursday (TTT) UP Coaching sessions although anyone attending this session is most welcome at these sessions anytime.

All sessions are listed as Events attached to the Facebook Page. Please notify your intention to attend there

COST

Local Coached: Included
Online Coached: $5
Casual:
Adults: $10 per session or $60* or $75** monthly fee
Youth: $5 per session of $30* or $35** monthly fee

* The sessions this monthly fee covers includes ‘Core Sessions’ Tuesday Performance Groups (TPG) and Thursday Track Training (TTT) in the home location of athlete’s choice.

PARKRUN

Saturday parkrun Sessions

Parkrun is a brilliant initiative and here at UP Coaching we love this concept. Athletes regularly attend parkrun for a tempo or time trial session which includes a thorough warm up, tempo paced 5km and cool down. Some athletes will run extra distances at tempo pace after the parkrun, for example those training for marathons and longer.

Parkruns are a great way to practise racing too! It gives you the opportunity in a relaxed, supportive environment to practise your racing and hone your pre and post race routines.

UP Coaching athletes regularly attend Lawson parkrun (trail), Penrith Lakes parkrun (road/cross country and The Ponds parkrun (road). Coaches are regularly in attendance to help and support athletes.

All parkrun sessions start at 7:40, with the 5km parkrun starting at 8am

There is no charge for the Saturday parkrun sessions. Please add UP Coaching as your ‘Club’ during the registration process.

 

  • UP Coaching Premium Local Athletes: Included in coaching package
  • UP Coaching Premium Distant Athletes: $5 per session
  • Casual Athletes: $10 per session

Casual Athletes may purchase a monthly pass for $0, which entitles you to attend all weekly sessions. This is payable at the start of each new calendar month, at the first session you attend and is only valid for sessions within that calendar month.

There is no charge for the Saturday parkrun sessions as this is a Free Global Health Initiative.

No need to preregister! Simply turn up, check in and join in.
Contact Brendan at brendan@upcoaching.com.au if you would like to know any more information.

All sessions (apart from parkruns) are promoted weekly as events on the UP Coaching Facebook Page

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