Training

Yoga UP!

Yoga with Coach Jo. A relaxing way to kick off your running training week. An indoors yoga session tailor made for runners.

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Tuesday Performance Groups

Training sessions where the emphasis is on building running strength as well as speed endurance, over a variety of terrains.

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Wednesday Trail Skills

One hour trail running sessions. The morning session is suited for less experienced trail runners while the evening session caters for those more experienced on the trials.

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Thursday Track Training

Group training 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.

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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.

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Running 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.

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Yoga UP (YUP)

 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.

Location:
Location:
Melrose Hall is located at 169 Great Western Hwy, Emu Plains (on corner of Park St)

 

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: $10 per session or $75 monthly pass*

* Casual athletes may purchase a monthly pass for $75, which also entitles you to attend Monday's Yoga UP (YUP), 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

Tuesday Performance Groups (TPG)

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: $10 per session or $75 monthly pass*

* Casual athletes may purchase a monthly pass for $75, which also entitles you to attend Monday's Yoga UP (YUP), 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

Wednesday Trail Skills (WTS)

Want to learn the fundamentals of trail running?
Want to receive guidance from qualified running coaches who are also experienced trail runners?
Want to work up from taking your first running steps on the trails to running trail races and beyond?
Want to learn the jargon and the etiquette of trail running?
Want to run in a safe and supported group environment?

Hosted by Brendan Davies or a Local Assistant Coaches Stephane, Paul, Graham or Darryl, these sessions are targetted at the very beginner  and to the intermediate and advanced trail runner.

Morning Session: Beginners to Intermediates Session.

Every Wednesday, 6:00am t0 7:00am. Meet the coach in the location as stated in the Facebook event (locations vary each week).

An UP Coaching coach will give guidance in the fundamentals of trail running, technique and training. Distance covered will generally be around 3-5km generally on mixed terrain with a few challenges. This should be seen as more a ‘skills based’ learning workshop rather than a ‘training’ session and focused around building your confidence on the trails. Workshop will generally include walk/runs, instruction and technique drills and some continuous running.

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

Evening Session: Intermediate to Advanced Session

Every Wednesday, 6:00pm to 7:00pm (Summer months only). Meet the coach in the location as stated in the Facebook event (locations vary each week).

A more advanced session for those wanting exposure to a wider variety of terrain and trail running experiences. Coached by Brendan, this will be a group run at a different location each week, generally in the mid mountains area. This session will be focused much more on continuous running than skills practise – so much more geared towards the intermediate levelled runner. Likely distance covered will be around 8-10km, generally on mixed terrain and hilly firetrail.

Both Sessions will include a warm up and cool down.  Please note that athletes can join in the workshops whenever they want, that is it’s not vital to attend every week.

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: $10 per session or $75 monthly pass*

* Casual athletes may purchase a monthly pass for $75, which also entitles you to attend Monday's Yoga UP (YUP), 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

Thursday Track Training (TTT)

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

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: $10 per session or $75 monthly pass*

* Casual athletes may purchase a monthly pass for $75, which also entitles you to attend Monday's Yoga UP (YUP), 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

Run Fit Friday (RFF)

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: $10 per session or $75 monthly pass*

* Casual athletes may purchase a monthly pass for $75, which also entitles you to attend Monday's Yoga UP (YUP), 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

Running With Confidence (RWC)

IMPORTANT NOTICE 03/10/16
THIS SESSION IS HAVING A TEMPORARY BREAK. WE WILL ADVISE WHEN IT RECOMMENCES.

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 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: $10 per session or $75 monthly pass*

* Casual athletes may purchase a monthly pass for $75, which also entitles you to attend Monday's Yoga UP (YUP), 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

Saturday parkruns

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 or race 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 or cross country), Nepean River parkrun (mixed road and cross country) and The Ponds parkrun (road). Coaches are regularly in attendance to help and support athletes.

All parkrun sessions start at 7:40 for the Warm Up, 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.

COST:

Free Session!

This is part of www.parkrun.com.au

Please register via the website and select 'UP Coaching' as your club.

Then print out your barcode and bring to each parkrun!

CONTACT