Western Sydney Marathon – the triple challenge

The Triple Challenge

So a few people have asked me which event I am doing at this weekend’s Western Sydney Marathon. Brendan responded perfectly with a comment that you should ask which event I wasn’t doing as that would be easier.

The answer was none, technically you could say that I will not be participating in the marathon as this is literally impossible, but competing in the Half Marathon, the 5km Family Fun Run and the 10km Lap the Lake is achievable, I have not entered officially in the kids race but will run alongside the kids for moral support.


It will require some careful planning and some tidy running but the challenge has been accepted.

So the question inevitably is the why?

For myself, it was something I have wanted to do for a while.

The thought of having to beat the starting gun before starting the next race frightens me and is quite motivating at the same time.

I often tell my athletes, set goals that scare you and excite you, and for me, this does both.

As the majority of athletes, I coach will also be participating in different events it is a great opportunity to be alongside them and motivate them to the finish.

The program will be as follows.

Running Program


Warm Up:

  • Start Time: 7:15 am (2km)

Half Marathon – (Goal Time Sub 1:30)

  • Start Time: 730 am
  • Distance (21.0975km)

5km Family Fun Run – (Goal Time Sub 20 Mins)

  • Start Time: 9:00 am
  • Distance (5km)

10km Lap the Lake – (Goal Time Sub 40 Mins)

  • Start Time: 9:30 am
  • Distance (10km)

The last event is the Kids dash which isn’t officially part of my challenge (as adults can’t enter) but none the less I will enjoy running around with my kids to let the body cool down.


  • Start Time: 10:30am
  • Distance (2.5km)

Cool Down:

  • Start Time 11:00am
  • Distance (1.6km)

So in total, I will have run on the day precisely 42.195km and completing the Western Sydney Marathon in a different approach.

Entries for the race have now closed but they will still do on the day entries so it is not too late to come be a part of the action.

See the website for more details. http://www.westernsydneymarathon.com.au

Last Minute Tips

Some last minute tips for everyone on the day.

  • Keep an even pace on every event that is slightly above your training pace.
  • Keep good posture and your head up looking where you are running. “Tall Like a Butler”
  • Sip water to thirst and don’t overdo the gels.
  • Get your Arms swinging Tips to Hips
  • Be light on your feet
  • Consistent breathing and controlled. “Be a belly breather”
  • Get your feet landing under your torso “Under the Hips”
  • Lean from your ankles “Balls of Feet”
  • When it gets tough revert back to good form
  • High Five a random person you will be surprised what energy it brings
  • Enjoy yourself and smile

I do hope the race is both memorable and enjoyable if you see me out there give me a wave, high five or a bit of encouragement.

Happy Running Coach Graham

“Set goals that excite you and scare you at the same time”

Coach Graham is a coach at UP Coaching and assists locally with the Blue Mountains training group and Coaches from Parker St reserve on Thursday afternoons.

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