Just starting- Beginner Runner
Best results are obtained with ...
Regular running training
You have made a smart move in deciding to make running a regular and major part of your exercise program. Running is such a simple activity. It is the fastest and most simple method to lose weight, improve your aerobic system and general health and to tone up.
If instructed by an experienced coach such as Sean, your transition from non-runner to runner will be easier than you think.
By following a regular running program which follows the hard/easy principle, you will gain the best fitness results. You can of course incorporate other methods of fitess training alongside yuor running program. These methods could include swimming, cycling, boxing, team sports, surfing and kayaking. Sean can assist you in devising an all-round-fitness program if that is your desire.
We recommend:
that you participate in regular training sessions that are most geared to your fitness goals.
If you can make it, I advise you to attend the Morning Running Squad in Centennial Park. They are on Tuesday and Thursdays from 6.15am meeting under the pavilion at McKay Oval, Grand Drive, Centennial Park. sessions. They are for beginners and intermediate level runners and are usually graded into four different ability/pace groups.
If you can't make these sessions, Sean can devise an online training program for you.
If you desire, Sean can give you a running fitness assessment before you attend the group. Assessments check your current speed, strength and endurance and give us a good indication of the type of running/fitness program you will need to follow. These assessments are not absolutely neccessary, as an online questionaire plus discussion over the phone or in person normally suffice.
If your main goals are to lose weight, improve your cardio fitness and get toned, a balanced training program with SWEAT could include some of the methods listed below.
Running
Training methods for beginners, intermediate and advanced runners.
- easy running
- hills
- fartlek (running sessions with changes in pace)
- sandhills
- technique sessions
- drills
- plyometrics
- trackwork
We can prepare you to reach goals; eg completing races in targeted times.
- the City to Surf
- fun runs
- corporate races
- half marathons
- marathons
Outdoor medicine ball work
Sean can incorporate fitness work using medicine balls into yuor personalised monthly training program. He recommends a wide range of exercises using medicine balls of various sizes and weights.
These exercises are are geared to strengthen your upper body, core and lower body. They will help you become lean and ripped.
Circuit training
Sean also incorporates a combination of aerobic and strength conditioning for your upper body, core and lower body in your training programs. More emphasis on aerobic workout, thus weight loss. The focus is on exercises which will help to make you a stronger, faster runner. They will also help you become lean and ripped.
Body work
A variety of exercises are also included by Sean in your program which are designed to strengthen your upper body, core and lower body, using your own body weight.
This can also include light weights and use of gym equipment. They too become a factor in helping you to be lean and ripped, an obvious attribute of a Williams coached athlete.
