The Hills

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.

Thursday Track Training

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.

Parkrun

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

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).

Meet at Peel Reserve, 22 Alkoomie St, The Ponds

Session duration is 1 hour.
Sessions alternate weekly in this order:
1) Road Run: Grouped Progressive OR 20/20 Boomerang Tempo (Both are 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 Session alternates
5) Mixed Strength, Sprints and Cross Country Session
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 include ‘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 include ‘Core Session’ plus ‘Add-on Sessions’ Monday’s Yoga UP,  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.

TUESDAY PERFORMANCE GROUP

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.

COST

FREE – By invitation only.

Request access by your session Coach or Head Coach.

THURSDAY TRACK TRAINING

There are two replicated track sessions every Thursday:

6:00am (although time does vary due to changing dawns throughout year, best to always consult Facebook Page for weekly details).
Meet at Meet at Peel Reserve, 22 Alkoomie St, The Ponds
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 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,  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), 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

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