Morning running group
Sydney's premier running group
4 group sessions per week- a smorgasbord!
We meet on 4 mornings a week- Tuesday (6.15am), Thursday (6.15am), Saturday (7.30am) and Sunday (7.30am).
Training methods for beginners and intermediate runners around Sydney's beautiful Centennial Park include:
- easy running
- hills
- fartlek (running sessions with changes in pace)
- sandhills
- technique sessions
- drills
- plyometrics
- trackwork
PRIZES FOR STANDOUT PERFORMANCES
For any level of runner!
Each month, one runner from the SWEAT morning running squad will win a special award for the "Standout performance of the month". This may involve a person running a pb, fighting adversity, winning their age division in a race, defying the ageing process or a number of other achievements.
The prize is a voucher which entitles the winner to 1 free pair of New Balance running shoes. he shoes will be professionally fitted by the running associates at The Running Company, Shop 6/157 Curlewis St, Bondi Beach (9365 5485)
Thanks to all the runners who regularly email me their race results and training progress, especially with split times. Those runners are probably more likely to win such an award, as the coach is reminded nicely of their achievements! I really enjoy reading runners' race and training reports.
Good luck everyone!
Sean
October standout performance
Ian Walsh breaks 3 hours
Ian Walsh broke three hours for a marathon for the first time at Melbourne earlier this month, running 2.59.49. This has been a long time goal of Ian's for 5 years and he has finally done it. All his hard work has paid off big time. Ian wins a pair of New Balance shoes for his efforts.
Fast and slow; big and small
200+ members in this group
There is a wide range of runners in the morning squad. They come from a variety of backgrounds and vary in their running speeds over different distances.
Some have become very fast through training in this squad, such as Tony Fattorini (Fats). Fats went on to break the 6 Foot track record when he won the race in 2007. Jo Cracket improved out of sight to become one of the best females in NSW. Runners such as Dimitri Kontopos arrived in this squad as middle of the packers and have come out the other side as classy runners in the elite squad.
One of Australia's best ultra runners, Wayne "Blue Dog" Gregory, likes to sharpen his speed with the squad before his big races. When present, along with fellow ultra runners Ewan Horsburgh, Belinda Lockwood and Horrie Lockwood he inspires those around him to dig deep.
Others such as Paul Feain train with the squad to get into shape and to move up the field in races. Paul has lost plenty of weight since joining the squad and is now beating several runners in 10km races. Battling to break 30minutes for 5km, Paul can now complete over double that distance at a faster pace. He is aiming to step up to the half marathon in 2009.
Former City to Surf winner and 45 year old mother of three Liz Miller still loves to keep fit in this squad and is a fountain of knowledge and great support for all runners in this group.
Probably the most popular member of the squad would be 75 year old Frank Dearn who would put most 18 year olds in 2009 to shame with his incredible fitness and zest for life.
Absolute beginners, who have never even run non-stop for 1km, join the squad and are running 10km non-stop within months.
Due to a wide range of runners being in this squad, Sean often breaks sessions up into 4 different ability /speed groups. That way, every person is able to train with others of similar fitness and at a level best suited to their needs.
Standards of runners in the Morning Squad
Do you fit in?
For beginner and intermediate levels.
Beginners in the group range from people who have never run more than the length of a football field, to overweight people, to those who have done a little bit of running but never at a formal level.
Intermediate runners range from those who have just broken 30minutes for 5km through to runners who can break 35min for 10km. They range from those who may go well up to 5km distances but are looking to build up their endurance and race longer. Some may be trying for their first sub-4 hour marathon, whilst others are looking at well under 3 hours.
Goals of people in this group include wanting to compete in races like the City to Surf, Fun Runs, Sydney Striders 10km, half marathons, marathons, adventure races, triathlons and ultra marathons. Some people simply want to get fit, lose weight or run in this group purely because they love it.
The group has a great social aspect and many people have made wonderful friends through joining it.
Training sessions
For beginners and intermediate level runners. The sessions go from 6.15am- 7.15am each Tuesday and Thursday. All levels of runners also get to train with the elites on Saturday and Sunday mornings from 7.30am. We meet under the pavilion at McKay Oval, Grand Drive, Centennial Park.
The sessions will assist you in improving your running performance. They provide key workouts in your SWEAT training program. The group is usually large, so it is a fantastic way to meet new training partners and friends.
Races to aim for
What a selection!
We can prepare you to reach goals;
eg completing races in targeted times.
- the City to Surf
- fun runs
- corporate races, adventure races
- half marathons
- marathons, triathlons and ultra-marathons
Monthly training program
no added cost to your $50 a month training fee
The great part of the package when training with the SWEAT group is that you receive a monthly training program. It does not cost you a cent more than the $50 a month fee.
You thus get up to 16 group sessions a month (i.e.Tuesdays,Thursdays, Saturdays and Sundays included each week).
The big BONUS is that all runners who pay the $50 a month receive a personalised training program. This program includes daily runs, speed sessions on Tuesday and Thursday and Saturday too, the Sunday "pack" long run, strength sessions and weekly prescribed mileage to be covered to match your fitness and goals. This is emailed to you one to two weeks before each new 4 week block.
You also receive ongoing correspondance with experienced coach Sean Williams, including emails and phone calls. You can dicusss your goals, concerns, successes and challenges with him whenever you feel the need.
Devising a personal running program to suit your needs
Be mentored by an experienced coach
How does this work?
Calling Sean and chatting for up to 30 minutes on the phone- free of charge. This would be for Sean to get to know you as a runner, learning about your background, goals, etc.
Otherwise you can communicate via email, again free of charge, and Sean can send a questionaire and training/racing details can be discussed once he receives the information from you.
If you prefer a personal approach it costs $110 for initial 60 minute consultation regarding your background and goals and an explanation of how Sean can devise a personalised training program to suit your needs.
This is done at our office at 20 Portman St, Zetland.
The ongoing coaching cost is $50 per month which includes monthly training program and communication about your Personal Training Program via email and phone. Of course, if you are in the squad the price also includes all of your sessions in Centennial Park.
Specialists who work with the runners
Doctors, physios, podiatrists and scientists
The best sports medicine staff in Sydney work closely with the squad, with doctors including Dr Trevor Tingate and Dr Irwin Light. Physios working with the squad include Blair Martin, Ross Messiter, Theo Kaveris and Brent Kirkbride, whilst massage therapists include Gary Howard, Julia Russell, Charlie Zammit and Greta Truscott. Sydney's best running podiatrists Russell Stokes and Caleb Wegner work with several of Sean's athletes.
Sports science now plays such a big role in distance running. Sean works with exercise physiologist and biomechanist Jason McLaren.
