Thursday 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.

more info


Parkrun is a free timed 5k run which takes part every Saturday worldwide at 8am register free at

more info

Athlete Testimonials

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


There are three replicated track sessions every Thursday:

This session has both a Junior and Adult Coach.

5pm (although time does vary due to changing dawns throughout the year, best to always consult Facebook Page for weekly details).
Meet at Parker St Reserve King St Penrith for the PM Session.
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


Local Coached: Included
Online Coached: $5
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,  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.
Training Consent Form

Gait analysis and form assessment


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 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

Please follow and like us:
Follow by Email

Visit Us

UP Strava Club