Summer Speedwork
Spring is in the air – the perfect time to head outdoors and focus on our running speedwork.
No matter what type of runner you are (5km to marathoner), by adding speedwork into your training – not only will you will run faster, but also improve your overall running efficiency and economy. Speedwork is one of the most efficient methods for enhancing your athletic performance, which can help you achieve your PB on race day.
“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!” Paula Radcliffe, Women’s World Marathon Record Holder 2003 (2:15:25)
How does speedwork make you faster?
- Activates your slow-twitch muscles which increases your aerobic capacity
- Increases production of myoglobin which improves the transport of oxygen to muscles for energy
- Adapts your body to store more glycogen which is beneficial for longer runs
- Develops fast-twitch muscles which improves running economy
About the program
- Our 8-week Summer Speedwork program consists of 2 x weekly training sessions – Tuesdays and Thursdays (fully booked!)
- NEW! We have just added an additional Saturday weekly session, 8-9am
- Each one hour session will consist of various interval sessions – fartleks, pyramids, alternators, ascending/descending ladders, fun games and much more
- Sessions will focus on key running techniques to improve your running efficiency and reduce the risk of injury
- We will video your running style so that we can suggest ways to improve your technique
- A beep test will be used to monitor and track your progress – at the start, middle and end of the program (we all love the beep test!)
- At the end the 8-week program, we will join our parkrun friends to achieve our new 5km PB
Benefits of speedwork
- Builds overall strength
- Reduce risk of injury
- Improves running economy
- Strengthens bones, tendons, fascia, and ligaments
- Burns more fat
- Extends anaerobic endurance
- Improves balance and proprioception
- Run faster!
About our coach
We are so excited to have the wonderful Andrea Drury lead our Summer Speedwork program. Andrea’s fitness career started in her 40’s – when her 5yr old son said “Mummy, you’re fat and you can’t breathe!” That was the start of her health & fitness journey. She transformed her life – changed careers, became a group fitness instructor, personal trainer, swim coach, run coach… the list goes on!
“My goal is to help others turn the IMpossible, into I’m possible.” Andrea Drury
Andrea has a string of achievements – the most recent being crossing the finish line at the Ironman 70.3 in Sunshine Coast. This was to celebrate her 50th birthday (as you do!).
Program details
- Tuesdays and Thursday – 16 Oct to 6 Dec 2018 — fully booked!
- 6.00-7.00am
- 8-week program
- Long Reef, Collaroy
- Limited to 16 members
- $340 for 16 x sessions (across 8-weeks)
- Special! $440 for additional weekly strength training – 24 x sessions (across 8-weeks)
NEW! Saturday-only session
- Saturday 20 Dec to 8 Dec 2018
- 8.00-9.00am
- 8-week program
- Jamieson Park, Narrabeen Lake
- Limited to 12 members
- $200 for 8 x sessions
- Special! $340 with additional weekly strength training – 16 x sessions (across 8-weeks)
“When I run, I feel good. My mind feels good. I sleep in a free way, and I enjoy life.” Eliud Kipchoge, Men’s World Marathon Record Holder 2018 (2:01:39)
