I have been training with SWEAT under Coaches Warren and Sean Williams for a number of years now. Warren takes immense pride in all athletes and in ensuring that the sessions are challenging and beneficial but above all fun and inclusive. He has fostered a great spirit of camaraderie and mateship throughout the squad and while the obvious upshot is that PBs are being regularly attained across all levels, I also find that the banter lifts the mood for the day ahead. A SWEAT morning session is the perfect positive medicine to combat stress of modern lifestyles.
Sean Sam Muller (Nov 16)
I just wanted to say a big thank you to Sean, the run club, its members and Warren for the support and enthusiasm and passion for running they share. This morning we had 6km fartlek session & Warren ‘guilted’ me in to the 6th lap – I had stopped & said that’s all I’ve got today and he looked and said just 1 more? I pulled myself together & said hey Gill if you can do 2 marathons in 30days what’s one x 1km lap 🙂 I started at Sweat in Feb with a marathon before aged 30 in my sights – in 6.5 months I have completed 3 marathons in 3 amazing cities all under 3:53, a PB in C2S & a PB in 10km in Brisbane – and that’s all thanks to support of Sweats and the fantastic training both fitness wise and mind wise (those 20 x Mount Steels hills are perfect brain training to tackle a marathon or any race :-))
Warren stepped in to fill in the main coaching role for the morning SWEAT group after Sean’s departure to Melbourne 6 months ago. It was a hard act to follow, but he has done a fantastic job and has rapidly gained the respect and trust of all the runners. A highly innovative coach, he has introduced a few new sessions that have been a tremendous success with the group. We are lucky at SWEAT to have Wazza looking after us
Warren is an exceptional coach who inspires every single runner. His dedication is unparalleled and I am unbelievably lucky to have him as a coach.
Waz has been a great coach since stepping up from a squad member 6months ago. His unparalleled enthusiasm, hunger for results and the pride our PBs is very motivating. Waz has built a tight squad using his inclusive approach through social media, friendly banter and encouragement.
Warren is a brilliant brilliant coach – he is an asset to SWEAT SYDNEY! Very prompt, motivating and encouraging…look forward to every session.
I never thought I’d be able to run 10k at the start of year let along a marathon. The Easter camp at Jindabyne was the turning point for me, I went down there to support Stacey and set a bit of an example for her. But when yourself, Rhett, Nathan, Damien and I did that out and back 18k run with that hill I got a taste for it. To be honest I thought I was going to have to call a cab to come get me but didn’t want to be the first one to drop off haha. I had only run 10k once before that and decided after that run a would have a crack at a half. I think me running in Melbourne has inspired a few of my family members to get off the lounge and get active so thanks for all your input and creating the environment for these things to happen. It’s also given me a bit of street cred at the dinner table so Stacey isn’t the too big for her boots athlete anymore.
I have known Sean since 2012 and I highly recommend his online coaching and training camps! The great thing about Sean is that he is extremely supportive of my running even though I am 900km away living in Brisbane. I am so grateful for his quick responses when I email him to ask a question about anything from race selection to pace judgment at training and injury management. For my short time in running with Sean guiding me, I have whittled my 5km time down to 18.01 and 10km time to 37.43 minutes. Another aspect I really appreciate is his flexibility in allowing me to run tough speed sessions with a QLD-based squad, so I can have the best of both worlds. I always feel extremely welcome at the training camps as well, where I can catch up with Sean and learn some valuable new techniques. I am so glad to have met Sean, otherwise I wouldn’t have the support base and running friends I have today.
I started training with Sean online about 2 years ago when I left sydney and could no longer run with the morning group. Over this time I dropped 15 minutes off my half marathon PB, running a 1:15 in a recent race in San Francisco. Sean has a great ability to grow you as a runner – he tailors your training to specific goals, is mindful of your non-running schedule and is always available to answer questions or give you guidance. I would recommend (and have recommended) Sean to any runner at any level!
Seany Williams by (Big) Jim Dawes In the winter when it’s gloomy And a chill is in the air Seany is there When the doc says you’re finished and no one seems to care Seany is there When you feel you’ve run enough And haven’t got a prayer Seany is there If you run an awesome time Good news you wish to share Seany is there When they put me in a box I hope you’re now aware Seany will be:
Got a new PR of 18’02 for the 5k, so now that is a full 1:40 off my time in 3 months! Your training is really great!
I have been running with Sean Williams and his SWEAT Sydney squad since November 2012. I initially joined the group to assist in training for a marathon in 2013. Sean’s program quickly helped to develop my speed over a number of shorter distances and I went on to record PB times over every distance from 5km to the marathon in 2013. In 2014 I again lowered my times by many minutes. I have also made many amazing friends through the squad and the camaraderie shown across all strengths in the group definitely helps one to complete the sessions and make improvements. Sean takes a keen interest and much pride in the development and results of all his athletes (this is shown by many SWEAT runners frequently finishing on the podium or as age group winners in various distances). I can’t recommend Sean and his methods highly enough. If you want to improve your running or simply get fit with like minded people then Sean Williams and SWEAT Sydney are the way to go. In the words of JFK ‘Ich bin ein Sweater’ . – Sean Sam Muller January 2015.
Sean Sam Muller
“I have grown to really love running because of the SWEAT training sessions that you run. I look forward to our sessions every week and I can’t think of a better start to my day. Thank you so much for everything.”
I joined SWEAT Sydney just over two years ago. I love the structure of Sean’s sessions. There is a lot of variety and each session is set up to cater for athletes of all levels. SWEAT Sydney is a fantastic bunch of people, everyone is friendly and encouraging and I really look forward to going to training. I have seen vast improvements in my running since I joined Sean’s and have achieved PBs which I am sure would not have been possible had I continued training on my own without a coach. I would highly recommend SWEAT Sydney and Sean’s coaching to anyone looking to improve their running!
I wanted to say a huge thankyou for all your assistance so far, I really haven’t ever felt fitter (even after only 3 months on a Sweat plan). Just to put things into perspective I ran 4:10 at Gold Coast this year and just ran 3.18 in Auckland, so the program has worked wonders. I’ll sit back now and reflect a bit, but the goal will be to go somewhere closer to 3hrs next year undoubtedly. Looking forward to continuing with Sweat into 2016!
I’m just an average Joe runner. I took up running semi-seriously in 2012 aged in my mid 30s. I did ok, getting my half marathon time down to the mid 90s. But despite reading a fair bit on the internet about training, I felt lost about how to keep improving. I joined up with Sean in early 2014 and he really opened my eyes about how to train. I’ve had some injuries this year, but in between I was able to string together a perfect three months leading up to the Blackmores half in September. I stuck closely to Sean’s training guide and I broke the hour in the City 2 Surf – a life long dream – then followed up with 90 minutes in the half, which really surprised me. It was a PB by close to five minutes. Next year I can look forward to running in the 80s for the half and breaking 40 for 10km. I never thought such times would be possible. As for the group itself: I’ve made new friends, and it’s really inspiring to train along side some of Australia’s top runners.
“Knocking half an hour off my marathon time should say enough about being a member of SWEAT. But being a part of the group has been about more than running faster. I’ve made friends, had some fantastic weekends away and learned to love the art of running. What more could you ask for?”
Within 6 months of joining SWEAT my marathon time fell from 3:11 to 2:56. With Sean’s coaching it is now 2:41. The diverse training program at SWEAT accommodates people of all speeds. I recommend SWEAT to anyone who wants to go faster as well as increase their enjoyment of the sport.
I just wanted to let you know my times for this year as mainly due to training with you, I have made some amazing progress and my times are the best they have been! The event I am most proud of is my City to Surf time- ever since I first entered (about 15 years ago) I have made improvements, but I have always wanted to get under 65mins. Last year I had just started training with you, and missed out with 65.28. This year after lots of training with you and listening to your advice I finally did it, with 63.20!!! I have been doing Park run (5km) for about a year and also making big improvements- my best time (Which I did a few weeks ago whilst feeling sore and tired!) was 21.22 and I am now aiming to get under 21minutes. I have also been entering the Sri Chinmoy series and have for the first time received a trophy for all but one of the races I competed in, gradually improving my placing too. There have been lots of other small successes, like trail half marathons and small community runs, but I am mainly impressed with the fact that my km pace has improved so much, even when I don’t feel like I am making a huge effort . I also wanted to say a general thank you for the coaching. I LOVE the morning sessions (well maybe not whilst completing it), but I look forward to them the night before and each morning after the session I am laughing and buzzing and full of energy for the day ahead. I have really enjoyed getting to know many of the people who train with you too, and love the fact that whatever run I am competing in, there is always a friendly face and someone to chat to from SWEAT. I am a teacher who works with Kelly and Katrina and the girls we teach see us arrive to work in our running gear, chatting and giggling and I know that we are being great role models for them which is also invaluable.
I’ve been running since about 2001 (not including my sprinting career at school ;-)). I took it up to keep fit after stopping competitive tennis. The clearest indication of my progression over the years is the C2S because I have run it about 7 or 8 times. My first was in 2002 and I ran it in 96 minutes. My times have come down steadily each year (although I didn’t run it from 2004-2007). So this year my time was 69 flat and now I get to be in the red group which I never thought would happen! J Before this year my 10k PB (set at last year’s Rebel Run Sydney) was dead on 50 mins. This year I ran 48:25 in the Sydney Harbour 10k in July and last weekend I ran 47:46 at the Rebel Run Sydney. Next goal is sub-47! Although half marathons haven’t been as much of a focus, I have managed to run comfortably under 2 hours which I wasn’t able to really do before training with you. So for example, I ran 1:51:10 on the Gold Coast in July and 1:53:25 at Blackmores in September. I know I could really bring that time down to a comfortable sub-1:50 with some more focus on longer runs. Other runs I have completed this year include the Sri Chinmoy series. So my 7km time has come down significantly too. Last year before joining SWEAT I think I struggled to go under 34 mins, but this year I have run 32:25 at Iron Cove (in March) and 33:09 cross country at Centennial Park (in June). The last race for the year is in December at Iron Cove again and I’m hoping to get close to my Bay Run race time which is 31:18 (for the 6.89k which I did in August). I did a PB at the Mother’s Day classic 8k which was 38:38 but I was recovering from a cold so I know I can definitely run that one faster. Aside from the PBs is the recovery. In the past I would enter an event and pull up quite sore and perhaps not run for a couple of days etc. Since training more conscientiously with you I have noticed that I recover very quickly and can do an easy run the next day and feel fine again by Tuesday training (maybe just a bit tired instead of actually sore). So that’s definitely a huge change – I feel like I bounce back. I still don’t do the volume that you recommend in the program you send us each month (mostly because I don’t always do a Sunday long run). I do run more than I ever did though – so basically 5 times a week at least, whereas before training with you it might have been more like 3 or 4. I’m also running more kilometres too and I’d like to keep increasing that steadily as I hope to better my half marathon time but I appreciate with running that patience is important to ensure longevity. I’d much rather be still running when I’m 90 than burning out before I’m 40! So there you go! It’s been a great year for times coming down.
Hi Sean, very happy with my result in Tokyo, a 2:33:00 on net time plus or minus a few secs (will see official). Really happy with that, 3min pb! Absolutely superb day for running: 6-12deg and sunny. Not the greatest pacing; roughly 1:15:30/1:17:30 but the clean air and sun got me way too excited having run in the dark/treadmill for 5 months. First 5k downhill and last 5k up and down bridges too. Thanks for the great program!
What happened 2me today came as a complete surprise as a 65 year old………. There has been nothing special about my training so far this year- Today , our session was 3.55 km x 2 + 1km ……………. On the first White Fence Lap , I got off to a fast start (for me) and i felt good and went for it the whole way- Finishing in 16.30 – beating my PB by 24 secs !,,,,,, in 18 months of SWEAT training – Well u know by now how the saying goes …………………………OLDER YET FASTER !
“After 11 marathons and around 9 years of running, my training was stopped being fun. I had plateaued in my times and with a young family, I felt I wasn’t getting the reward for the time I was spending running. In just 6 months with Sean I am lighter, faster, fitter and stronger than I’ve ever been; I have hit PBs in all the distances I’ve raced, and last week took an amazing 11 minutes off my marathon PB. It also felt like the easiest marathon I ever ran. Sean will inspire, encourage, motivate and train you to be the best runner you can be. “
I started training with Sean over 8 years ago whilst preparing for my first marathon. Sean is genuinely passionate about helping all runners regardless of ability and age. The squad sessions are challenging, fun and supportive. They have helped me achieved things I never thought I could!
Sean Williams is a dedicated coach who brings out the best in his athletes. He has all the qualities of a prodigious coach, has an extremely high level of self-knowledge, recognises potential and inspires development. I was fortunate that I found Sean at his awesome Jindy camp in 2010 and after that I decided he was the right coach for me. One of the many things I have learnt through him is that long distance running is about patience, relevance and context. Success takes dedication and consistency! If you’re looking for a running group, I recommend SWEAT. I have improved immensely since coming to him as a junior and not only that I now look like a runner, which I owe to Sean.
“It is very hard to find a more dedicated, committed, motivating, inspiring running coach than Sean Williams SWEAT. Sean is completely professional, knowledgeable and successful in what he does, but the best part of his coaching is his rapport and personal touch with people. I found running with Sean and his group very motivational, fun, family like atmosphere. I would recommend Sean Williams SWEAT coaching to people who need to improve on their running speed and endurance, technique and being challenged.” Mohammed Alkhub 22nd Oct 2014
“I joined Sean’s squad hoping to improve my running and, more specifically, my marathon time. I could not have asked for a better training environment. Each session is really challenging, whilst being interesting and enjoyable. The group caters for all levels so there is always someone to push yourself against (or try and keep ahead of!) Everyone (even the “scary” elite runners!) are super friendly and Sean is so approachable – always interested in helping you with any training queries. I cannot speak highly enough of the squad. And as for results, I knocked 9 minutes off my marathon time in just 4 months of training with Sean. Enough said!”
What better a way, than to kick start your day, with other-like-minded-running-crazy-nuts in Centennial Park? Or if you’re like me and had to leave your beloved Sydney home-scene, and travel across the globe, but still want to be inspired…. SWEAT training gives you that edge. For me, it gives me passion and drive that you get from running, and then also putting that into life. It’s about pushing yourself. It’s about making a goal, and sticking to it. Train hard, race to achieve your goal. Sean is a fabulous mentor. He brings out the best runner in you. You don’t have to be an Olympian, you just have to stick to the cause, and do the best you can. You can achieve great things with SWEAT.
During the month of September my girlfriend from Randwick was overseas- So I took that opportunity to see how things would go for me with SWEAT……….. Even though I’ve always regarded myself as an early riser : I was very unsure how I would make the 6.15 am starts ( especially because of the 30 minute drive from my home in Ryde) However , I have handled it , even with daylight saving now upon us. Also the g/f and I usually go out on Friday night , and end up going to bed fairly late…………. I certainly don’t want to be doing a hard 8km run on Saturday morning whilst I feel half asleep……. So I will be advising the g/f that Friday nites will need to finish a lot earlier for us , from now on- Running Training with SWEAT has become very important for me.
Sean Williams has been my coach since 2003 and throughout that time he has guided me brilliantly – pushing me, encouraging me and restraining me at the right times. It’s both a privilege and exciting to be part of his squad; to meet and train with the best and but also to meet and see all the newcomers to running mature and reach their goals and beyond. Thank you Sean!
I’ve been training with Sean since January of 2013, so just over 18 months really, and I’m an on-line client. I didn’t run my first race till I was 41, and I only took up running to lose weight, I was about 20 kilo’s overweight. I run the Sydney Morning Herald half marathon in 2012 in 94 minutes after some fairly limited training. I started following bits and pieces on the internet and got that time down to 87 minutes by August of the same year. I thought I’d have a go at running the marathon in under 3 hours, and in September of 2012 ran my first Sydney marathon in 3:18 – it was a good wake up call, the marathon was a lot harder than I thought. In November of 2012 I ran another half marathon, this time in just over 90 minutes, I was getting slower. I had a chat with another runner after the race and she recommended Sean to me. I thought about it for a while, finally making contact with Sean in January of 2013 – I told him I wanted to run a marathon in under 3 hours. From there there was some trial and error and Sean and I worked together to get the program just right. The program was structured around the races I wanted to run, and around my life. I reported back in, week in, week out, and started to consistently hit the targets, session after session. When the Canberra Marathon rolled around in April of 2013, four months after I started with Sean, I finished in 2:58, and fairly comfortably. I ran Gold Coast the same year in 2:53, the Sydney in 2:55. This year I got those times down to 2:47 at Gold Coast, and now 2:43 in Sydney. Not only would I recommend Sean to others, I have done so, on a number of occasions. Training with Sean allows me to have the confidence to attack a time in a race. If I’ve told Sean the time, and hot all the paces in the sessions he sets, then I’m sure (as long as the conditions are favourable) that I can hit the pace and times I’ve trained for. I spend a lot of time on my running, and the relatively small investment I make month by month has paid off. Not only do I think I can keep getting quicker, I think I’ll be able to do it for a few years yet. I don’t know what my ultimate potential is, but I’m sure that training with Sean, I’ll find out, I’m never going to be left wondering.
“I have been training with SWEAT running group for over five years, during this time I have seen a marked improvement in my running technique and race times. Sean’s wealth of knowledge and experience in endurance running has enabled me to progress from 10km races through to 100 plus kilometre ultra-marathons.”
I have been a member of the SWEAT squad for close to 10 years. It would be an understatement to say that Sean and the group have been a huge part of my life. He has coached me from a novice runner to a sub 3 hour marathoner and helped me achieve other goals I never thought would be possible. I love the group effect of the sessions, there is always someone to chase, someone on your shoulder encouraging you to push harder therefore always getting a quality session under your belt. The warm down afterwards with friends I have made over the years is by far the best part of my day. Sean has always encouraged me to believe in myself and my ability. I often feel very grateful to have found something that I enjoy so much.