Rooty Hill

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.

Parkrun

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

MONDAY PERFORMANCE GROUP

Monday Performance Session
6:00 am ‘Sunrise’ session,  consult Facebook Page for exact weekly details).

May Cowpe Reserve Rooty Hill

The session duration is 1 hour.
Sessions alternate weekly in this order:
• Week 1: Boomerang Tempo Session on M7 Cycleway
• Week 2: Progressive Run on Bungaribee Trail or M7 (asphalt path)
• Week 3: Long Hill Repeats at Morreau Reserve
• Week 4: Mixed HIIT Session at Bungaribee Trail or Morreau Reserve
• Week 5: Fartlek Run on M7 Cycleway or Bungaribee Trail
• Week 6: Hilly Fartlek at Morreau Reserve.

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 include ‘Core Sessions’ Monday Performance Groups (MPG) and Wednesday Track Training (WTT) in the home location of athlete’s choice.

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
Brendan Davies
Rooty Hill
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...
Linda Hernando
Rooty Hill
Coach
Based in Blue Mountains and Penrith COACHING ROLES:  Squad Coach COACHING SPECIALISATIONS: Road running, Master's athletics Beginner-intermediate...
Tim Peatman
Rooty Hill
Coach
Based in Blue Mountains and Penrith COACHING ROLES:  Squad Coach COACHING SPECIALISATIONS: Trail running Beginner-intermediate 5km- 50km Tim took...

WEDNESDAY TRACK TRAINING

Monday Performance Session
6:00 am ‘Sunrise’ session,  consult Facebook Page for exact weekly details).

May Cowpe Reserve Rooty Hill

The session duration is 1 hour.
Sessions alternate weekly in this order:
• Week 1: Track Fartlek
• Week 2: Long Intervals
• Week 3: Combination/ Mixed Intervals
• Week 4: Short Intervals
• Week 5: Pyramid/ Laddered Intervals
• Week 6: VO2 Max

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 include ‘Core Sessions’ Monday Performance Groups (MPG) and Wednesday Track Training (WTT) in the home location of athlete’s choice.

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

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 Rooty Hill 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

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