MONDAY PERFORMANCE GROUP - HAWKESBURY SQUAD
With Athletics NSW Affiliated Club, UP Coaching
All welcome, from 'walkers to whippets'!
All ages and ability levels welcome as Coaches will tailor sessions for all athletes. We have everyone from beginners to elites, young and old, rookies to experienced!
PLEASE NOTE:
Session today will meet at the Hawkesbury Visitor Information Centre Carpark, Hawkesbury Valley Way, East Richmond
(NOT the meeting place of East Richmond parkrun)
Exact location here:
https://goo.gl/maps/KobdchjNKVWvkycR8
MORNING SQUAD SESSION
Meet at Hawkesbury Visitor Information Centre Carpark
• 6:00-7:00am
All athletes, as an option, can meet 30min prior to session starting for an OPTIONAL extended warm up run on the track or roads around the location before the session commences and also for a longer cool down to conclude the session.
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• Want to develop strength and stamina?
• Want to be a less injury prone runner?
• Want to become a stronger all round athlete?
• Want to feel stronger and more confident on the trails?
• Want to improve your pacing strategies in training and racing?
Sessions focused on improving running strength and conditioning, running pacing, technique, speed, endurance and overall fitness.
Come along and train in a squad environment and benefit from the 'Group Training Effect'. Receive guidance and expert coaching by Head Coach Brendan Davies (Athletics Club Coach - Level 2), Grace McGuiness, Nicolette Oram & Paul Manning (Rec. Running Coach - Level 1)
We never run 'a long route' as such. All our sessions are on an oval, a small loop, a small trail or road circuit or on the track, so no falling behind or being on your own…ever!
Sessions rotate in this order:
• Week 1: Traditional XC Fartlek. Meet at Peel Park, North Richmond
• Week 2: Boomerang 20/20 Tempo in East Lowlands. Meet at Richmond Oval, at south side of Grandstand
• Week 3: Long Road Hill Repetitions at Brahma Rd. Meet at Corner Terrace & Brahma Rd, North Richmond
• Week 4: Progressive Tempo Run at Ham Common Bicentenary Park. Meet at Visitor Information Centre, East Richmond
• Week 5: Mixed Tempo Running, Sprints & Exercises. Meet at Richmond Oval Grandstand, entry off March St, Richmond
• Week 6: Landmark Fartlek Session in West Lowlands. Meet at Smith Park, Richmond
This week's session is:
• Week 4: Progressive Tempo Run at Ham Common Bicentenary Park. Meet at Visitor Information Centre, East Richmond
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- Pricing -
• Casual Athletes:
Adults: $10 per session or $60 Monthly Fee*
Kids/Youth: $5 per session or $30*
• UP Coaching Premium Distant Athletes:
$5 pp
• UP Coaching Premium Local Athletes:
Cost included as part of coaching package
* The sessions this monthly fee covers are for the whole current month and includes all Coached Sessions: Monday Performance Groups (MPG) and Wednesday Track Training (WTT).
Payment accepted at the start of each month and covers the fees for the period up to the last day of that month (not your payment 'anniversary' date).
Fee payable at Session. Cash, PayID (ask me for phone number) or Card 'Tap & Go' payments available. Please note, card payments incur a 0.9% surcharge to offset the Square reader fee, ie a casual fee will be $10.09 rather than $10.00 if paying by card.
Please note that our organised Weekend Long Runs which are promoted through the UP Coaching Community FB Group are free and included for all athletes to attend.
https://www.facebook.com/groups/upcoaching/
The joint UP Coaching/Blue Mountains Running Co. Social run on Wednesday evening is free for everyone to attend as are Saturday parkruns at East Richmond, Penrith Lakes or Nepean River which are used for squad Tempo/Threshold training.
Please also request to join the UP Coaching Hawkesbury FB Group where more Hawkesbury Squad relevant information will be disseminated and also is a place for squad members to connect.
https://www.facebook.com/groups/upcoachinghawkesbury/
**FIRST TIME Casual Athletes**
If this is your first session with UP Coaching, and to save time, please print and complete Consent and Indemnity Form and bring to the session.
https://www.upcoaching.com.au/wp-content/uploads/2023/09/Training-Consent-Form.pdf
For organisational purposes, please indicate if you are attending by selecting 'Going' to this event and indicating in the poll which session you will be attending.
Toilets/changing facilities are available at this meeting location.
Weather Policy: It's always the individual athlete's prerogative regarding attendance for the outdoor sessions during unideal weather. UP Coaching's position is: 'If it's raining we're training and heat we can beat, however if it's hailing we're bailing and lightning is frightening so the run...there's none!'
See: www.upcoaching.com.au/training
for more details.
Enquiries: Please message this page (preferred) or email:
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