Training Program 2021 SMH Half Marathon Running for ...…0419 021 694) May 4 Rejoov Runners. 6am Centennial. Park (to book call 0419 021694) May 11. Rejoov Runners. 6am Centennial

Running for Premature Babies 2021 SMH Half Marathon

Training Program

Designed by Mandi O’Sullivan Jones, Fighting Fit Health Consultancy

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Monday TuesdayWednesday

(Team)Sunday(Team)Thursday Friday Saturday

Sundays at Centennial Park - Dickens Drive Lachlan Reserve, opposite toilet blockQueens Park - Darley Rd, by the exercise equipmentRejoov Runners - Centennial Park homestead cafe, on the white fence

Welcome! As part of our 2021 team, you have access to our free training led by our experiencedcoaches. Please join us at any of the training sessions below over the 15 weeks until the event on 16 May.

Look out for our training maps and events on Facebook and at our Strava Running for PrematureBabies club.

Our meeting spots for training are:

Your safety is important to us. We will adhere to NSW Health COVID 19 restrictions on outdoor grouptraining numbers. We will practice social distancing and provide hand sanitiser. Please avoid shakinghands, hugging or high fives. If you are sick or have any symptoms, please stay at home.

Feb 7TRAININGSTARTS!Centennial Park7:00am Shorter: 4.5kmLonger: 6.5km

Running for Premature Babies SMH Half Marathon Training Program

https://www.strava.com/clubs/579066

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Feb 10Queens Park 7pm

Warm up : 2km; Drills+Run-throughs Main Set:(Flat) 75-80% W: 3-4 x90sec R: 45secs Warmdown 1-2km; Stretch


Warm up : 2km; Drills+Run-throughs Main Set:(Flat) 75-80% W: 3-4 x90sec R: 45secs + W: 4x30sec R:30secs Warmdown 1-2km; Stretch


Warm up : 2km; Drills+Run-throughsMain Set: (Hills) 75-80%W: 5-7 x 45sec; R: jogdown Warm down 1-2km;Stretch

Feb 8Rest day

Feb 15Rest day

Feb 22Rest day

Feb 14Centennial Park7:00am Shorter: 5kmLonger: 7km

Feb 21Centennial Park7:00am Shorter: 5.5kmLonger: 7.5km

Feb 28Centennial Park7:00am Shorter: 6kmLonger: 8.5km

Feb 9Rejoov Runners6am CentennialPark (to book call0419 021694)

Feb 12Self runShorter 4.5kmLonger:: 6.0-6.5km

Feb 19Self runShorter: 4.5 kmLonger: 6.5-7.0km

Feb 26Self runShorter: 5km Longer: 7km

Feb 13Rest Day orX Training



Feb 11Rejoov Runners6am CentennialPark (book inwith Greta on0419 021 694)

Feb 18Rejoov Runners6am CentennialPark (book inwith Greta on0419 021694)

Feb 25Rejoov Runners6am CentennialPark (book inwith Greta on0419 021694)



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Mar 3Queens Park 7pm

Warm up: 2km; Drills+Run-throughs Main Set:(Hills) 75-80% W: 7-10x45sec; R: jog down StaticWall Squat x1 Warm down1-2km; Stretch


Warm up: 2km; Drills+Run-throughs Main Set:(Hills) 75-80% W: 7-10x55sec; R: jog down hillStatic Wall Squat x2 Warmdown 1-2km; Stretch


Warm up: 10min +Stretch/Drills Main Set:SPEED 80-85% W: 4x800m R: 75% of 800mtime Warm down :10min +Stretch

Mar 1Rest day

Mar 8Rest day

Mar 15Rest day

Mar 7Centennial Park7:00am Shorter: 7kmLonger: 9.5km

Mar 14Centennial Park7:00am Shorter: 8km Longer: 10.5km


Mar 5Self runShorter: 5.0 kmLonger: 7.0-7.5km

Mar 12Self runShorter: 5.0-5.5kmLonger: 7.0-7.5km

Mar 19Self runShorter: 5.5kmLonger: 7.5–8km

Mar 6Rest Day orX Training



Mar 4Rejoov Runners6am CentennialPark (book inwith Greta on0419 021 694)

Mar 11Rejoov Runners6am CentennialPark (book inwith Greta on0419 021 694)

Mar 18Rejoov Runners6am CentennialPark (book inwith Greta on0419 021694)

Mar 2Rejoov Runners6am CentennialPark (to book call0419 021 694)

Mar 9Rejoov Runners6am CentennialPark (to book call0419 021 694)

Mar 16Rejoov Runners6am CentennialPark (to book call04

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Warm up: 10min +Stretch/Drills Main Set:SPEED 80-85% W: 4x800m R: 75% of 800mtime Warm down :10min+ Stretch


Warm up: 10min +Stretch/DrillsMain Set: SPEED 80-85%W: 6x 400 – R: 60secWarm down :10min +Stretch

Apr 7Venue change to CoogeeCoogee SLSC 7pmDinner @Coogee BeachClub after trainingWarm up: 10min +Stretch/DrillsMain Set: SPEED 80-85%W: 6x 400 – R: 60secWarm down :10min ,Stretch

Mar 22Rest day

Mar 29Rest day

Apr 5Rest day


Apr 4No teamtrainingEaster SundaySelf runShorter: 11.5kmLonger: 14km

DAYLIGHTSAVINGS ENDS

Apr 11Centennial Park7:00amShorter: 13kmLonger: 15.5km

Mar 26Self runShorter: 5.5-6kmLonger: 8km

Apr 2Self runShorter: 6kmLonger: 8 km

Schoolholidays start

Apr 9Self runShorter: 7kmLonger: 10km


Apr 3Rest Day orX Training

EasterSaturday


Mar 25Rejoov Runners6am CentennialPark (book inwith Greta on0419 021694)

Apr 1Rejoov Runners6am CentennialPark (book inwith Greta on0419 021 694)


Mar 23Rejoov Runners6am CentennialPark (to book call0419 021694)

Mar 30Rejoov Runners6am CentennialPark (to book call0419 021694)

Apr 6Rejoov Runners6am CentennialPark (to book call0419 021694)

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Apr 14Coogee SLSC 7pm

Warm up: 10min +Stretch/DrillsMain Set: SPEED 80-85%W: 5x 800m R: 65-75%ofyour 800m timeWarm down :10min +Stretch


Warm up: 10min +Stretch/DrillsMain Set: POWER (Flat+Hills) 80-85%W: 3-4x 2-3mins R : 60secjog flatWarm down : 10min +Stretch


Main Set: SPEED 80-85%W: 5km time trialWarm down: 10min +Stretch

Apr 12Rest day

Apr 19Rest day

Apr 26Rest day

Apr 18Centennial Park7:00amRACE PACEShorter: 14kmLonger: 17km

Apr 25Centennial Park7:00am

Shorter: 16kmLonger: 18km

May 2COURSE RUNCity CBD7:00am17.0 km

Apr 16Self runShorter: 6kmLonger: 8km

Schoolholidays end

Apr 23Self runShorter: 5-6kmLonger: 6-7km

Apr 30Self runShorter: 4-5kmLonger: 6km



May 1Rest Day orX Training







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May 5Coogee SLSC 7pm

Warm up: 10min +Stretch/DrillsMain Set: Your FavouriteInterval SessionWarm down :10min +Stretch

May 12No training

Team CARB LOADINGDINNER - COOGEEBeach Club

May 3Rest day

May 10Rest day

May 9TAPER Mother’s Day4/8km Fun RunOr Self RunShorter: 10-12kmLonger: 15km

May 16RACE DAY!!!AFTER PARTY3.00PMCOOGEE BeachClub

May 7Rest day

May 14Rest day

May 8Rest Day

May 15Rest Day

May 6Rejoov Runners6am CentennialPark (book inwith Greta on0419 021 694)

May 13Rejoov Runners6am CentennialPark (book inwith Greta on0419 021 694)

May 4Rejoov Runners6am CentennialPark (to book call0419 021694)

May 11Rejoov Runners6am CentennialPark (to book call0419 021694)

Running for Premature Babies is generously supported by the following partners

M A N D IO ' S U L L I V A N J O N E SHead Trainer

Mandi, from Fighting Fit Health Consultancy,created the RFPB training program in 2009 andhas been our head trainer since then, gettingthousands of runners over the line injury free.Mandi is a qualified exercise physiologist with22 years experience. Her speciality within ourteam is her ability to support even selfprofessed ‘non runners’ and and help themachieve something they never believed possible- 21.1km! Her areas of expertise arerehabilitation, injury prevention andmanagement, and sprint and powertraining. Mandi lives in Bronte with her twosons who are very much a part of the Runningfor Premature Babies family.

Meet our talented Trainers

G R E T AT R U S C O T TRejoov Runners - Centennial Park

Greta Truscott is the Head Coach at RejoovRunners. She is extremely well equipped toassist runners of all levels with her backgroundin coaching, athletics, triathlon, sports massageand occupational therapy. She understands thebalance required across all ages and stages oflife. Greta has broad qualifications in health andfitness (including Athletics Australia Level 2) andhas been strongly involved in competitive sportfor over 20 years. She has helped thousands ofrunners achieve their goals across middle tolong distance events, road, track, trail, sand,swim run and triathlon. No matter what yourgoal, fitness level or age, Greta welcomes allwith open arms to her training sessions.

A N T H O N YD O N N E L L YCentennial Park Trainer

Anthony has proudly run with Running forPremature Babies since their first outing in2007.He has competed in triathlons andrunning races across most distances andenjoys the fitness and friendships that thesesports have forged. He loves sharing hisexperience with the dedicated and enthusiasticRFPB runners and learning from theirexperiences. Anthony works in the CDB, ismarried with 2 kids and is looking forward toanother season with the Premmie Babies crew.

Meet our talented Trainers

H E L E NC O O P E RQueens Park/Coogee trainer

Helen has helped train the RFPB SMH HalfMarathon Team for the past 2 years on Wednesdaynights, when not off on an adventure to some far-flung location with her business Primal Adventures.She recently took an RFPB Team to Nepal, helpingraise $56000 while participating in the life-affirmingAnnapurna Trail Marathon. Helen has a degree inEnvironmental Management, Graduate Diploma inEducation, and qualifications in OutdoorRecreation, Fitness Coaching and Wilderness FirstAid. She lives in South Coogee with her husband, 2daughters, cat, dog, 4 chickens & 3 fish. Trainingwith Helen is often about realising the beauty of amoment, or a sunset, or having a chat withsomeone new and finding out their story. She willalso make you sweat when you need it!

Documents

Training Program 2021 SMH Half Marathon Running for ...…0419 021 694) May 4 Rejoov Runners. 6am Centennial. Park (to book call 0419 021694) May 11. Rejoov Runners. 6am Centennial