WEEKLY TRAINING SESSIONS
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 the Blue Mountaians Running Co shop at Glenbrook. Open to all athletes and provided Free in conjunction with UP Coaching coaches and BMRC.
THURSDAY TRACK TRAINING
The Thursday Track Training sessions have an emphasis is on speed and track, as well as speed endurance, over a variety of terrains. Suitable for all types of runners.
Mostly if weather permits will stay on the athletics track.
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.
Blue Mountains
Blue Mountains
Blue Mountains
Blue Mountains
Blue Mountains
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.
Prior to coming to training please download, print and fill out the training consent form.
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.
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:
6pm – 6pm
Meet at Parker St Reserve, Entry off King St, Penrith
THURSDAY EVENING SQUAD SESSION (Lower Mtns):
6:30pm – 7:30pm
Meet at Glenbrook Oval, Hare St, Glenbrook
THURSDAY EVENING SQUAD SESSION (Upper-Mid Mtns):
7pm – 8pm
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
7pm
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 these 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 Tuesday and Thursday sessions. 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.
Prior to coming to training please download, print and fill out the training consent form.
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
