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Email Each Week  Race week is upon us.  Well done on completing the previous 11 weeks of training and thank you for allowing me to be a part of the journey in your preparation and training.  Everyone has come so far since the beginning of the program. You should now feel prepared and ready to run on Sunday.   If I don’t see you at the track session at Mingara Athletics Track on Wed to tell you in person, I’d like to wish you a great run. I hope you achieve your 10k or Half Marathon goal.  Remember to have fun...

Email Each Week  Everyone continues to taper and reduce their kilometres this week as we continue to count down.  Some people start to feel like they want to run more and find it hard to hold back during the taper. Please stick with the program and enjoy your taper so you can reap the benefits of your training on race day.  Personally, I really enjoy the taper.    Enjoy week 11. 10km Training Program Finish time over 50 mins Day Training Mon 11/11 3k Tue 12/11 Rest Wed 13/11 3k Total including track session: 3 x 800m (3 mins recovery between...

Email Each Week  Congratulations on completing week 9 – the biggest week in terms of total kilometres and longest long run.  You should feel very proud and satisfied.    I have some good news for you: your total kilometres and long run starts to decrease this week as you start to gradually taper your kilometres leading into the Central Coast 10k and Half Marathon.  Happy tapering. 10km Training Program Finish time over 50 mins Day Training Mon 4/11 4k Tue 5/11 Rest Wed 6/11 4k Total including track session: 3 x 1k (3 mins recovery between each) Thu 7/11 Rest /...

Email Each Week  This week marks the most total kilometres that you will run for the week and also the longest run that you will do in your training before the Central Coast 10k and Half Marathon.   We are back to 800s on the track, after a shorter track session last week.  It’s not too late to come along to Mingara Athletics Track on Wednesday at 5.45pm to join in on the session if you haven’t already.  I’d love to see you there and to meet you.    Keep up the good work. 10km Training Program Finish time over 50 mins...

Email Each Week  Welcome to week 8.  I hope your training is going well so far.  There is no long run for this week. The track sessions are substantially reduced and you should start to freshen up a little this week. I have scheduled another Park Run for Saturday.  You should be able to compare it to week 4 and measure if you have improved from 4 weeks ago. Again, the run is not flat out, and should be at tempo / 10k pace.  Next week will be the biggest week for everyone in terms of total kilometres and also...