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Running Programs

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Our running programs have been designed to prepare you fully for your chosen event, so that feel confident and ready to have a fantastic race. 

Each training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (10km to marathon/ultra-marathon) and will be structure your training program accordingly. We train together as a team – as this offers greater team camaraderie and higher levels of motivation. Our comprehensive training program is structured around a combination of face-to-face coached sessions, virtual coached sessions (via zoom) and your own homework sessions.

What is included?
  • Weekly online training program (via Training Peaks)
  • 3 x weekly face-to-face coached sessions – Intervals | Tempo | Long Run
  • 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga
  • Mental skills and strategies
  • Race nutrition and recovery
  • Motivational support
  • Membership to a supportive, like-minded Community

Who is this program for?
  • You would like to train for a specific running event – marathon | half-marathon | 10km
  • You want to challenge yourself to the distance for the first time but done know how to train
  • You need that extra support to achieve your goal
  • Your enjoy training in a group environment with like-minded runners who will push you to achieve your best
What is excluded?
Program Prerequisites

We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey.

What is the cost?

 → Click here for list of upcoming running events 

 

 

Blackmores Sydney Running Festival 2019

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We’d love you to join us for our most popular training event on the race calendar!  The Blackmores Sydney Running Festival on 15 September 2019. An absolute bucket list event, taking you across Sydney Harbour Bridge and finishing on the steps of the Sydney Opera House. 

Regularly voted as one of the most scenic running events in the world, we have the absolute pleasure of calling this our ‘home’ run.  This year we are thrilled to be offering face-to-face training programs across all distances – Marathon, Half-Marathon and Bridge Run 10km.

About our Programs

Our programs are always built on the foundation of having FUN!

Each program starts with building a solid foundation, we then incorporate strength, speed and endurance into the mix. Our goal is to ensure you progress gradually and consistently, building strength and fitness, so that you achieve your race goal in peak physical and mental form.

We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies.  Training programs are prepared in periodised blocks and provided via Training Peaks. This allows us to structure individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need.

Run training consists of 3 x weekly group training sessions, which take place at Collaroy/Northern Beaches. We mix up our long runs to keep things fresh and fun! There is an additional strength & conditioning session which we recommend to build muscle strength, power and endurance.

Race Distance
Program
Training Starts
Marathon 42.2km 16 weeks 20 May 2019
Half-Marathon 21.1km 12 weeks 17 June 2019
Bridge Run 10km 8-weeks 15 July 2019
Recommended Weekly Training Schedule
  • Mon: Strength Training* – to build muscle strength and to protect your joints from injury (*part of Gold Membership package)
  • Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
  • Thu: Run Intervals/Tempo – to develop aerobic capacity, speed, strength & stamina on the run
  • Sat: Long Run – to build running endurance, strength & stamina
What is included?
  • Online periodised training program based on your race distance (8-16 weeks)
  • Wide range of face-to-face coached sessions – running, strength, group classes, etc.
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Monthly face-to-face program review meetings
  • Analysis and feedback on training data
  • Race weekend logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
  • Glass of bubbles at the finish!
What is excluded?
Program Prerequisites

We are committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members a priority.  Please view our program prerequisites to determine which program is right for you.

About our Coaches

Our qualified coaches bring a vast level of experience in the sport of endurance running and strength & conditioning. Between them, they have completed ultra-marathons, marathons, half-marathons, trail marathons and much more.

Your Investment Options
  • GOLD Membership – Unlimited weekly group training sessions (incl. strength, yoga, group classes, +) – $50 p/wk
  • Marathon – 3-weekly group run sessions, online training program – $42 p/wk (16-weeks)
  • Half-Marathon – 3-weekly group run sessions, online training program – $42 p/wk (12-weeks)
  • Bridge Run 10km – 3-weekly group run sessions, online training program – $42 p/wk (8-weeks)
BONUS! Sign up to the marathon or half-marathon program and we will ‘gift’ your partner our 10km online program.

Ironman Sunshine Coast 70.3 – 26 Aug 2018

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The Ironman Sunshine Coast 70.3 offers the best of everything – sunshine, endless coastline, lush landscapes and plenty of smiles. With a world class course, amazing surfside transition and an awesome finish on the Esplanade, this event is a highlight on the Ironman 70.3 calendar. 

We’ve been waiting for this event!  SUPER-EXCITED to be launching our first Ironman 70.3 training program. The Ironman Sunshine Coast 70.3 rates as one of the best!

If you’re a seasoned triathlete who has completed a few sprint and standard-distance triathlons – this is your next challenge!

The swim takes place at Mooloolaba’s spectacular surf beach – starting and finishing at the ‘Loo with a View’.  Cheering crowds await you as you exit transition for the cycle-leg via Mooloolaba Esplanade towards the Motorway. And the run takes in striking shores and a spectator lined course, finishing in the heart of Mooloolaba.

Training Program

Starting on Sat 12 May 2018, our 16-week training program is based on 5 x weekly coached group sessions* and 2 x weekly individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 7 x weekly training sessions.  Each training plan is tailored to fit within your lifestyle. We understand how busy life is, so our aim is to balance your training sessions around your day-to-day commitments.   (* varies across each week)

Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships.

Weekly Training Timetable (Mon to Sun) – starts Sat 12 May 2018

(best viewed on desktop/laptop)

Mon
(Coached)
Tues
(Coached)
Weds
(Coached)
Thur
Fri
Sat
(Coached)
Sun
(Coached)
Strength Run  Bike  Swim  Run Bike  Open Water
5:45-6:30am,
Narrabeen		 5:45-7:00am,
Collaroy		 5:45-7:00am,
Narrabeen		 Individual Training Individual Training 6:00-8:00am,
Various		 8:00-9:00am,
Shelly Beach
Coached strength & conditioning program focuses on strengthening muscles and joints to help improve athletic performance and reduce risk of injury. Coached run session focusing on technique,  speed, strength & stamina. Coached indoor bike turbo session focusing on speed, strength & stamina. Will also include some brick sessions later in the program. Individual swim session with your local swim squad. Individual run session focusing on distance, speed, strength & stamina. Mixture of coached outdoor and indoor cycle sessions focusing on skills, confidence, speed, strength & stamina. This will be alternated with some individual training.

 

 Mixture of coached open water swim sessions focusing on skills, confidence, speed, strength and endurance in the open water.  This will be alternated with some individual training.

“It is simply the best experience! The training, the inspirational buddies, the journey of ups and downs and the most incredible feeling of crossing the finish line. It takes you to another level!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3) 

What is included?
  • 16-week online training program
  • 60+ total coached sessions
    • 20 x coached indoor bike turbo sessions (studio)
    • 16 x coached outdoor run sessions
    • 4 x coached outdoor bike sessions
    • 6 x coached open water swim sessions
    • 16 x coached strength training sessions
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Monthly face-to-face program review meetings
  • Analysis and feedback on training data
  • Race weekend logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
What is excluded?
Investment Options
  • $47 p/week across 16-weeks
  • Payable in 4 x $190 monthly payments    ➡ Register Here
  • Payable in full – $750   ➡ Register Here
  • Unlimited-2 Members – payable in 4 x $175 monthly payments   ➡ Register Here

 

“That finish shoot I had dreamed and visualised for one year, finally came true. The journey from start to finish was worth every sacrifice. I was an Ironman 70.3!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3) 

City2Surf 2016

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Join us for the WORLD’s largest fun run – the City2Surf 2016. The legendary 14km race starts in Hyde Park, passes through the beautiful Eastern Suburbs of Sydney, and finishes at the world famous Bondi Beach. A must for your race calendar – Sunday 14 August 2016!

Training

Our 10-week training program, starting on Sat 4 June,  is open to all abilities with the aim of getting fit, strong and ready to conquer Heartbreak Hill.
Each program is based on 3 x quality runs per week – these sessions are targeted to suit the whole group:

Tuesday 06:00-07:00am
Low intensity base run to build a solid cardio fitness base.
Thursday 06:00-07:00am
Mixture of strength and power intervals, incorporating hills – to build speed and power.
Saturday 10:00-11:00am
Endurance run, focusing on building up the distance so that we can comfortably complete the 14km course.

What is included?

  • Periodised 10-week training plan based on achieving your 14km distance
  • Individual training program delivered via Training Peaks
  • Face-to-face coached group session for three quality runs (speed, strength and endurance)
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Race weekend logistics
  • Motivational support
  • Access to private Facebook page
  • Membership of a like-minded Community
  • Discounted BEXI race singlet

What is cost of the training program?

  • 14km Race-FIT Package – 2 x $150 ($300)

What is excluded?

  • Race entry fee
  • Travel & logistics

Be part of this iconic race – register to train with us today!