Competitor and regular runner

1. Morning squad training sessions

accelerating in Centennial Park

For beginners and intermediate level runners. The sessions go from 6.15am- 7.15am each Tuesday and Thursday and 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.

Morning squad a healthy mix

Wide range of runners

Liz Miller leading the drills

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. 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.

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 and has successfully completed many half marathons.

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.

What does it prepare you for?

Plan with the best

Group Fartlek training in Centennial Park

Coach Sean Williams and his Morning Squad will help you become more competitive in Fun Runs, Half- Marathons, Marathons, Ultra-Marathons, track, and cross country races.

Join our morning training groups and be mentored by an experienced, successful coach.

How to Pay

Morning Running Squad prices

Andrew Cochrane surging hard

$50 a month for up to 16 sessions a month

Those who pay $50 a month also receive a monthly personalised training program at no extra charge and receive ongoing coaching in person, online and on the phone.

Details here

Training methods

Best results will come from several approaches ..

A wide variety of training is included in the SWEAT method, including:

easy running
hills
fartlek (running sessions with changes in pace)
sandhills
technique sessions
drills
plyometrics
trackwork

Strength training is also included in the SWEAT method, as is cross-training (such as water running, swimming and cycling) for those who require it.

SWEAT conducts numerous training camps throughout the year, which are a fun, tough, motivating method of lifting your performances to new levels.

SWEAT prepares you to reach goals ...

the City to Surf
fun runs
corporate races
half marathons
marathons and ultra marathons

Barefoot on the beach- a winning technique

2. Personal consultation and program

This would generally involve the following ...

Paul and Amanda moving well

Calling up and chatting 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 we can discuss details once he receives the information.

All communication involves a personal approach. Your background and goals are addressed. An explanation is then given on how Sean can devise a personalised training program to suit your needs.

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.

3. Elite Running Squad

Sean is the middle and long distance running coach for the some of Australia's best distance runners.

Squad entry requirements

Lara Tamsett being massaged in Japan

A basic standard is required for a runner to join Sean's elite squad.

You must be able to beat one of the times in your age groups as listed below.

If you or your child are not yet able to run these times, Sean can assist you to achieve them with separate group in the Morning Squad, Kids Running Groups, on training camps or with personal training.