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...
Michael McGuiness
Hawkesbury
Coach
Based in Hawkesbury COACHING ROLES:  Squad Coach COACHING SPECIALISATIONS: Trail running Beginner-intermediate 5km- 50km Coaching Stats Michael...
Paul Manning
Hawkesbury
Coach
Based in Hawkesbury COACHING ROLES:  Squad Coach COACHING SPECIALISATIONS: Trail running Beginner-intermediate 5km- 50km Coaching Stats Paul does...

MONDAY PERFORMANCE GROUP

There is a morning session every Monday:
6:00am ‘Sunrise’ session, (although time does vary due to changing dawns/dusks throughout year, and best to always consult Facebook Page for exact weekly details).

Session duration is 1 hour.
Sessions alternate weekly in this order:
1) Road Run: Grouped Progressive OR 20/20 Boomerang Tempo (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
5) Mixed Strength, Sprints and Cross Country Session
6) Hilly Road Fartlek Circuit

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’ 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

There is one session every Wednesday in the morning.

6:00am ‘Sunrise’ 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)

Session duration is 1 hour.
Sessions alternate weekly in this order:
Session duration is 1 hour. Sessions alternate weekly in this order:
1) Tempo Session 
2) Short Intervals or Wind Sprints Session
3) Pyramid Session
4) Long Repeats Session
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 or $30* or $35** monthly fee

* The sessions this monthly fee covers include ‘Core Sessions’ Monday Performance Groups (MPG) and Thursday 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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