Coaching

PREMIUM COACHING – LOCAL ATHLETES

The perfect package for athletes looking to prepare for a goal race or take their race performances to the next level through individualised coaching and would be able to attend UP Coaching weekly training sessions regularly.

FIND OUT MORE

PREMIUM COACHING – ONLINE ATHLETES

The perfect package for athletes looking to prepare for a goal race or take their race performances to the next level through individualised coaching but would be unable to attend UP Coaching weekly training sessions regularly.

FIND OUT MORE

PROGRAM DESIGN & CONSULTING

Ready for a self-managed training program? Preparing for a race? Consulting on all aspects of running and written pieces on topics available for publication. Public speaking/motivational talks available for groups.

FIND OUT MORE

WEEKLY TRAINING SESSIONS

Open to everyone! One hour training sessions, targeting running technique, strength and speed work. Suitable for everyone, as all levels, from walkers to competitive runners are catered for.

FIND OUT MORE

PERSONAL RUNNING TRAINING

For individuals or small groups wanting a one off individualised personal training session to help athletes improve technique, learn specific skills or to master difficult training sessions.

FIND OUT MORE

GUIDED TRAIL RUNNING

For individuals or groups wanting to explore the great Australian outdoors, whether for fitness or for course familiarisation

FIND OUT MORE

TRAINING PRINCIPLES

  • You must enjoy and embrace the journey
  • Developing the right training plan trumps having one ‘perfect’ training session
  • Variety keeps it interesting
  • Mutual support is crucial
  • Rest and life balance is part of the training process
  • Specificity is always the best training for racing
  • Age and gender are never barriers to achievement
  • The journey is paramount to the race

Premium Coaching – Local Athletes

Perfect package for athletes looking to take their performance to the next level through ongoing individualised coaching and would be able to attend UP Coaching weekly training sessions  (Sessions in Penrith and Lower Blue Mountains). This package suits both athletes who are training up for a major race and athletes who race all year round.

Includes:

  • Your own personal Running Coach
  • Goal Setting Sessions with your Coach
  • Training Overview Plan Session with your Coach
  • First fortnight of training included in set-up fee
  • Management of your Training. Ongoing, detailed and adjustable daily training program delivered via TrainingPeaks. Program will be tailored for the individual in line with their running goals and target races, eg: marathon, UTA etc
  • Ongoing analysis and feedback of your training with adjustments if necessary via TrainingPeaks Premium Account (included in package) from your Coach.
  • Functional strength and conditioning and crosstraining sessions included as part of your program
  • Ongoing support and contact with your coach as required, Monday to Friday via face to face, email, phone etc
  • Technique feedback ,video analysis/modification plan if necessary.
  • Pre event preview or post event review sessions.
  • Free access to weekly group training sessions including ongoing running technique assessment and feedback
  • Discounts on any Public UP Coaching hosted Training Days, Seminar/Information Clinics, Weekend Training Camps
  • Clients gain access to Private UP Coaching Facebook Group where coaches share advice, provide support and help motivate each other towards our goals. Along with special perks, running events, workshops and more.
  • Coach’s information, advice and documents covering a variety of training topics including race nutrition, event strategy, gear, mental preparation etc
  • Race day advice, pacing and support by Coach where necessary
  • Discounts on a variety of sponsors’ products
  • No contract or minimum term

COST:

$35 per week – paid fortnightly
$200 set up fee

This will include a comprehensive assessment of history, lifestyle, running experience, health, injuries, and running hopes and fears, and an one-to-one individual goal setting session, both assisting in the development of an overarching training plan

THIS IS FOR ME

Premium Coaching – Online Athletes

Perfect package for athletes looking to take their performance to the next level through ongoing individualised attention but would not be able to attend UP Coaching weekly training sessions (suitable for Clients outside of Western Sydney). This package suits both athletes who are training up for a major race and athletes who race all year round.

Includes:

  • Your own personal Running Coach
  • Goal Setting Sessions with your Coach
  • Training Overview Plan Session with your Coach
  • First fortnight of training included in set-up fee
  • Management of your Training. Ongoing, detailed and adjustable daily training program delivered via TrainingPeaks. Program will be tailored for the individual in line with their running goals and target races, eg: marathon, UTA etc
  • Ongoing analysis and feedback of your training with adjustments if necessary via TrainingPeaks Premium Account (included in package) from your Coach.
  • Functional strength and conditioning and crosstraining sessions included as part of your program
  • Ongoing support and contact with your coach as required, Monday to Friday via phone, email, messenger etc
  • Technique feedback ,video analysis/modification plan if necessary (done via online means).
  • Pre event preview or post event review sessions.
  • Free access to weekly group training sessions including ongoing running technique assessment and feedback
  • Discounts on any Public UP Coaching hosted Training Days, Seminar/Information Clinics, Weekend Training Camps
  • Clients gain access to Private UP Coaching Facebook Group where coaches share advice, provide support and help motivate each other towards our goals. Along with special perks, running events, workshops and more.
  • Coach’s information, advice and documents covering a variety of training topics including race nutrition, event strategy, gear, mental preparation etc
  • Race day advice, pacing and support by Coach where necessary
  • Discounts on a variety of sponsors’ products
  • No contract or minimum term

Selection of Premium Coaching Clients

The Premium Coaching Packages (both Local & Online) offer a high level of ongoing guidance and support. Consequently, commitment and compliance from the client is crucial. As such, there are a number of steps to ascertain the fit between you and the Premium Coaching Packages.

  1. Initial contact is made with Head Coach Brendan Davies
  2. Completion of Initial Assessment Form which provides an overview of you as a runner, your running background and history and your future goals/aspirations and motivations for coaching.
  3. On review of this form, a discussion with the potential athlete occurs in which athletes are informed of their selection, their coaching options and are advised of their coach. While your preference is considered, choice of coach is also based on locality, compatibility and availability.
  4. A phone consult (approx 45min) occurs with your coach to discuss your Annual Plan and goals, your lifestyle and mapping out some weekly training routines begins
  5. Athletes register online with TrainingPeaks and link their account to my coach’s account
  6. Finally, completion of the final documentation and payment of the setup fee. Payment options and future payment dates will also be provided at this point

Please Note
There is a limit of Premium Coaching Athletes to ensure individual attention is maintained and workload is manageable for coaches. Once capacity is reached, future athletes will be placed on a waitlist and offered spots once available.

Frequently Asked Questions

Q. How are programs ‘individualised’ and ‘tailored’ for me?

A. There are a number of ways Coaches will individualise and tailor a program for you.

Firstly your age, gender and experience is the first thing we take into account. This influences your volume, frequency of sessions and the type of running and strength work sessions you do.

Coaches will work out your optimal training paces or HR zones using a combination of field tests and baseline assessments. These paces will then influence your training sessions. Further, coaches will address weaknesses you may have in your running with emphasis on sessions aimed at these.

Programs are tailored to fit your lifestyle and to optimise the training hours you have available. This is done on an ongoing basis, even daily if need be, and is particularly useful for those who work irregular hours who are time poor.

Lastly, your training environment is also factored in. For instance, if you live in a flat environment but are training for a mountain or trail race, we can help you find solutions.

Q: What factors are considered in selection of my Coach?

A: Just like athletes, all the UP Coaching Coaches have a wide range of different strengths, skills and levels of experiences.

All the Coaches have been chosen carefully to cover the whole spectrum of athletes – from the very beginners to the elite; from road runners to trail runners; from young runners to those in the mature age categories.

Ultimately it is the ideal that athletes are matched with a Coach that will be the most suitable to that athlete’s unique set of qualities. For instance, while all coaches are more than qualified to coach beginner runners, there are only a few coaches comfortable coaching high performance athletes. The same applies to the different disciplines of running. There are some coaches that have an extensive ultra-trail running experience that would be compatible with athletes with goals in this field.

Age and experience levels of athletes is also considered. We have wonderful Coaches – and the more experienced coaches can use their many years in the sport to great benefit for more mature athletes as they themselves have experienced how their own training regimes have had to be modified as a result of age.

Lastly, locality is considered. An athlete who is able to form rapport with their coach through face-to-face experiences will always develop a deeper and more meaningful athlete/coach relationship. This will ultimately assist both parties. For this reason, I have sought Coaches is most major cities around Australia and am continually trying to expand local training sessions which at this point in time take place in Penrith, Blue Mountains and The Hills in NSW and Canberra in the ACT.

COST:

$30 per week – paid fortnightly
$200 set up fee

This will include a comprehensive assessment of history, lifestyle, running experience, health, injuries, and running hopes and fears, and an one-to-one individual goal setting session, both assisting in the development of an overarching training plan

THIS IS FOR ME

Program Design & Consulting

One off Program Design:

This will generally occur in a face-to-face or over phone consultation between the athlete and Brendan and is only available for athletes previously having gone through a ‘coached’ period with an UP Coaching Coach, and/or highly experienced athletes with a proven strong history in running and racing. It includes:

  • Designing with athletes a ‘take away & self managed’ training program for a specific race (typically 3-4 months). Please note there is no ongoing coaching, training analysis, feedback or pre-race support for this type of service.
  • Program will be delivered via Hard Copy format and is self-regulated by the athlete.
  • Follow up consult (30min) at conclusion of program is included.

Consulting:-

Consulting can be arranged for any athlete and generally occur via Skype or phone. Generally 45m-1h in length, they can cover one or multiple areas including:

  • Planning for an ultra marathon, eg: crewing, logistics, gear
  • Training for races in altitude or unfamiliar climates/terrains
  • Race strategy and pacing advice
  • Nutrition and gear advice
  • Managing your mind in races
  • Planning a yearly racing calendar to maximise performance
  • Taking the step from completer to competitor
  • Taking your performances to the elite level
  • Obtaining and maintaining sponsorship

Please note, for UP Coaching Local or Distant Coached Athletes, these topics and advice in these areas is included as part of your Coaching package.

Speaking and Writing:-

Written pieces on requested topics available for publication, and public speaking/motivational talks available for groups such as running clubs and events by Brendan Davies.

  • Running Clubs
  • Race Ambassadorship
  • Information Nights
  • Motivational Talks e.g. Fundraising Nights
  • Newsletters/Magazines
  • Race Directors seeking race specific training programs, I specialise in trail and ultra running

COST:

Negotiable

Prices vary on a
case-by-case basis

THIS IS FOR ME

Weekly Training

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

All welcome! General public are welcome to train with UP Coaching Athletes at these sessions. All ages and abilities are welcome as these sessions are tailored for all. We have everyone from walkers and joggers to elite runners, young and old, beginners to experienced!

These sessions will target improving speed, hill strength, running form and endurance in various functional running and strength formats.

Sessions are coached by Brendan and Local UP Coaching Assistant Coaches Graham Hand, Stephane Moulin, Darryl Johnson and Jo Brischetto. Learn more about the Coaches here


Tuesday Performance Groups (TPG)

11139461_892970570741553_6634212309592535343_n

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

Most weeks we meet at carpark at Leonay Oval, Leonay Pde in Leonay, but check Facebook Event for confirmation.
Meeting Point Map

Session duration is 1 hour. Sessions alternate weekly in this order: 
Sessions rotate in this order:

1) Road Run: Grouped Progressive OR 20/20 Boomerang Tempo (2 Bridges Run, approx 6km-10km according to ability). Session alternates
2) Hill Repeats on nearby road or trail (both offered each session)
3) 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) Hiily Road Circuit starting at Lapstone Oval


Run With Confidence – (RWC)

1620437_963237007048242_7556823162761765350_n

SESSION CURRENTLY ON A BREAK 🙂

Hosted by Head Coach Brendan Davies, this 1h session is targetted at the beginner to intermediate runner or the experienced runner wishing to revisit their technique. Brendan will give guidance in the fundamentals of running, technique and training. Drills and technique activities make up the core of the session. Distance covered will generally be around 2-3km.

Sessions will vary between walk/run sessions, continuous running and some easy interval type training, however session type will generally be tailored to group dynamics and abilities. This session should be seen as a ‘stepping stone’ to the Tuesday (TPG) and Thursday (TTT) sessions although anyone attending this session is most welcome at these others sessions anytime.


Thursday Track Training (TTT)

10873583_819887948049816_4923715561077333096_o

There are two replicated track sessions every Thursday:

6:00am (although time does vary due to changing dawns throughout year, best to always consult Facebook Page for weekly details).
Meet at Glenbrook Oval, Great Western Hwy, Glenbrook
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


Run Fit Friday (RFF)

12115925_962337523804857_4538320879605838372_n

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

Meet at carpark at Leonay Oval, Leonay Pde in Leonay.
Meeting Point Map

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

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

‘GYM SESSION’
Meet at New Dimensions Health Club, Shop 4, Leonay Parade, Leonay

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

This session is a circuit style session based on the Tabata format of high intensity interval training. Based on the amount of athletes attending, each circuit will have a station and an athlete will complete an exercise at that station for a period of time. Exercises will vary between strength, agility, balance, plyometrics and running. Some exercises will be bodyweight type while others will involve basic equipment such as skipping ropes, resistance bands, kettle bells, medicine balls and wobble boards.

The gym session involves spin bikes, rowing machines, free weights, treadmill and bodyweight exercises as per above.


Saturday parkrun Sessions

12049210_10153013581015974_9214802138710883244_n

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.


COSTS

  • 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

COST:

Local Coached: Included
Distant Coached: $5
Casual: $10 per session or $60 monthly pass

No charge for Easy Run Monday or Saturday parkrun sessions

Casual athletes may purchase a monthly pass for $60, which also entitles you to attend Tuesday Performance Groups (TPG), Wednesday Trail Skills (WTS), Thursday Track Training (TTT) and Run Fit Friday (RFF).

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.

CONTACT

Personal Running Training for Individuals and Groups

Training that can be one-on-one or in a group setting, with areas of focus as negotiated with Brendan. For those wanting to improve technique, learn specific skills, master difficult training sessions or learn race specific skills.

If you have a group of fellow runners who are looking to apply themselves on the same aspect, contact Brendan and see what kind of group training can be tailored for you.

From beginners Unleashing Potential to more experienced runners looking for their Ultimate Performance.

Examples include:

  • Introduction and fundamentals of trail running
  • Mentored Trail Running skills sessions (hills, trail fartlek, tempo, running technical trail)
  • Mentored Road Running sessions (tempo, progressive runs, speed sessions)
  • Mastering stair running in trail running
  • Powerhiking in trail running
  • Using walking poles in trail running
  • Running Technique Analysis and Gait Modification workshops
  • Transitioning to minimalist running sessions
  • Strength, Conditioning, Plyometric and Stretching sessions

COST:

Negotiable

Prices vary on a
case-by-case basis

THIS IS FOR ME

Guided Trail Running

UP Coaching can tailor a trail running session to suit your needs. Whether you want to experience some spectacular Blue Mountains scenery and wildlife, or have a specific trail you want to run, we’d love to guide you for your day in the great outdoors.

If it’s just one day or many, we can make it happen!

During the run, Coaches will provide athletes with trail running tips and a history of the region.

Destinations may include:

  • Mt Solitary
  • Blue Labyrinth
  • Mt Banks
  • 6 Foot Track
  • Kedumba Valley
  • Kanangra-Boyd
  • Katoomba and of course the Blue Mountains!

We also provide course familiarisation for trail running races and can guide you across routes for races like:

  • 6 Foot Track Marathon
  • Ultra-Trail Australia (formerly TNF100)
  • Mt Solitary Ultra
  • Hounslow Classic
  • Glow Worm Tunnel Marathon
  • The RunningWild NSW races.

Equipment can be provided upon request, free of charge. This may be a good opportunity to try some new gear out, thanks to our business sponsors.

Contact Brendan at brendan@upcoaching.com.au to discuss your options!

COST:

Negotiable

Prices vary on a
case-by-case basis

THIS IS FOR ME