Hawkesbury

WEEKLY TRAINING SESSIONS

Monday Performance Group

The Monday 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 Track Training

Wednesday 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.

Coaches

Brendan Davies
Hawkesbury
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...
Kelly Glanville
Hawkesbury
Coach
Based in Blue Mountains and Penrith COACHING ROLES:  Squad Coach COACHING SPECIALISATIONS: Trail running, Athletics Beginner-intermediate 5km...
Michael McGuiness
Hawkesbury
Coach
Based in Hawkesbury COACHING ROLES:  Squad Coach COACHING SPECIALISATIONS: Trail running Beginner-intermediate 5km- 50km Coaching Stats Michael...

MONDAY PERFORMANCE GROUP

All welcome, from ‘walkers to whippets’!
All ages and ability levels welcome as Coaches will tailor sessions for all athletes. We have everyone from beginners to elites, young and old, rookies to experienced!
PLEASE NOTE:
Sessions today will meet in Smith Park, Francis St, Richmond.
Exact location here:
https://goo.gl/bp2PiB
COVID-19 PROTOCOLS:
• Social distancing will be expected to be followed by all athletes and your assistance is appreciated.
MORNING SQUAD SESSION
Meet at Smith Park, Francis St, Richmond.
• 6:00-7:00am

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*
Youth: $5 per session of $30* or $35** monthly fee

* The sessions these monthly fees covers includes ‘Core Sessions’ Monday Performance Groups (MPG) and Wednesday Track Training (WTT) in the home location of athlete’s choice.

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 TRACK TRAINING

All welcome, from ‘walkers to whippets’! All ages and ability levels welcome as Coaches will tailor sessions for all athletes. We have everyone from beginners to elites, young and old, rookies to experienced!
PLEASE NOTE:
Sessions today will meet at Tamplin Field, Laurence St, Hobartville NSW
Exact location here:
https://goo.gl/maps/QY73mY4SRuy
COVID-19 PROTOCOLS:
• Social distancing will be expected to be followed by all athletes and your assistance is appreciated.
MORNING SQUAD SESSIONS
• 6:00-7:00am
• 7:00-8:00am
Meet at the shelter at Tamplin Field, Laurence St, Hobartville
EVENING SQUAD SESSION
No evening session this week.
_________________________________________
All athletes, as an option, can meet 30min prior to session starting for an OPTIONAL extended warm up run on the track or roads around the location before the session commences and also for a longer cool down to conclude the session.
• Want to train in a safe setting with a qualified Coach?
• Want to learn how to run efficiently?
• Want to train to complete your first 5 or 10k race?
• Want to improve that PB that you just can’t get down anymore?
• Want to be a podium placer instead of a mid-packer?
Sessions focused on improving running technique, speed, running endurance and overall fitness. Sessions conclude with a small yoga and/or stretching session.
Come along and train in a squad environment and benefit from the ‘Group Training Effect’. Receive guidance and expert coaching by Head Coach Brendan Davies (Athletics Club Coach – Level 2), Paul Manning & Michael McGuiness (Rec. Running Coach – Level 2) & Kelly Glanville (Rec. Running Coach – Level 1)
We never run ‘a long route’ as such. All our sessions are on an oval, a small loop, a small trail or road circuit or on the track, so no falling behind or being on your own…ever!
Sessions rotate in this order:
• Week 1: Pyramid or Laddered Intervals Session
• Week 2: Short Repetitions
• Week 3: Long Tempo/Threshold Repeats or Cruise Intervals Session with Technique Focus
• Week 4: Track Fartlek Session
• Week 5: Long VO2 Max Repeats Session
• Week 6: Mixed/Combo Intervals 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
Youth: $5 per session or $30* or $35** monthly fee

* The sessions this monthly fee covers include ‘Core Sessions’ Monday Performance Groups (MPG) and Wedneday Track Training (WTT) in the home location of athlete’s choice.

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.

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 East Richmond parkrun and The Ponds parkrun, 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

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
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