WEEKLY TRAINING SESSIONS
WEDNESDAY PERFORMANCE GROUP
The Wednesday 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.
JUNIOR
GROUP
The Junior Running Group is perfect for Kids of all ages and ability levels. a blended hour of exercises, running, strength and games are included in the sessions.
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.
Coach Wes
Hawkesbury
Hawkesbury
Hawkesbury
WEDNESDAY PERFORMANCE GROUP
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
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:
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.
JUNIOR DEVELOPMENT 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.
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), Lithgow 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@www.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
