Zero to Hero

Foundational 5km Running Programs

If you’re new to running or coming back from a spell, this 12 week course is for you. You will find this course a great introduction to exercise at any age, including over 40’s! Designed to take you in a graduated fashion from walking to regularly completing a solid 5km run, this course includes all the running programs, basic biomechanics analysis, group strength and conditioning workouts as well as shoe and gear selection. We get together twice a week (additional personal training is optional) and you’ll have “homework” to complete too.

This course will take you from walk-jog-walk to steady running, creating a strong foundation for moving on to longer distances a little later, if desired. You will discover a stronger you who can achieve so much more than you ever believed. Your fitness will improve. Your imaginary limitations and boundaries will disappear as you break them down every day. You will discover changes not only in your body but in your mind. This will shape your engagement with other people. Running and fitness can truly change your whole world!

Where do we meet?

Sutherland orientation day

Coming again soon
We meet at Waratah Park Reserve, adjacent to Sutherland Pool and Leisure Centre off Rawson Ave Sutherland. This will give us an opportunity to meet in person and put some solid foundations in place. We will go over running gear and make sure that you have the right shoes (don’t buy new shoes before you speak to me). We will learn about the program content, how we put it together and essentials like warming up, stretching after you run and circuit training to improve our running strength and efficiency. I will answer any queries and we will complete the first training session. See link on a map..

Tuesdays and Thursdays 6:30am
We meet at the Don Lucas Reserve overlooking Wanda Beach. Rain or shine. The course undulates through beautiful coastal heath with ocean scenery – magic on any morning! The surface is a mix of grass, gravel and sand. It’s essential to be on time. See link on a map..

We will also have challenge days where we meet at locations where the courses will challenge you just enough to keep you focussed! These include locations in the Royal National Park (on weekends) and other sites in the Sutherland Shire.

What are the fees?

The fees for this program are $20 per week.

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Running Shoes

Do not buy a new pair of running shoes without speaking to me first or before visiting a reputable running shoe store. I recommend that you purchase your shoes from Runnulla, in Cronulla or visit me at the New Balance factory outlet at Alexandria. I will be give you a basic gait analysis and fit you with a comfortable pair of shoes that suit your feet, your footfall, running surfaces, distances you’ll be training and frequency of training. I’ll also give you a very big discount on shoes which are already at sale price!

What do I bring?

Cool and or wet weather

The key is to know that you will warm up quite quickly. However, it is advisable to wear a light weight technical singlet and layer this with a long sleeve light weight technical top. The top shouldn’t be too heavy in weight. This will keep you quite warm until your rising body heat takes over. Light gloves are almost essential when it’s cold. If you don’t have any, I generally have some in my car which you can purchase very cheaply.

In wet conditions, the wicking actions of these garments and their fabrics will ensure that your core stays warm even when running in downpours even if it is quite cool. I always carry a bag with a change of warm clothing in my car, just in case I ever get caught in the rain on a run.

• Running shoes – ask about them if you’re unsure if they’re suitable
• Shorts/leggings
• Singlet/T-shirt
• Sun visor/cap
• Sun block
• Stop watch or Heart Rate Monitor/GPS watch
• Light weight gloves
• Lip balm
• Technical long sleeve top to layer up in cold or wet conditions
• Water bottle (minimum 800ml)
• Jacket or sweater for after your run or warming up in
• Change of warm clothes for rainy days

Warm weather

Light weight and airy is what it’s all about in these conditions. Crop top/running bra or lightweight technical singlets are the go on top and lightweight capris, booty shorts or shorts for the bottom.

Good socks are . . . good. Look for good wicking properties and anti blister if you need them. Balega and Injinji are highly recommended, with a style for every foot type. They’re available at Runnulla in Cronulla.

• Shorts/leggings
• Singlet/T-shirt
• Sun visor/cap
• Sun block
• Stop watch or Heart Rate Monitor/GPS watch
• Water bottle (minimum 800ml)
• Change of clothes for rainy days

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What you get with this course

12 weeks of running programs with benchmarks for progression
Your running program will be designed to help you progress week by week from a walker to confident 5km runner. To enable you to progress safely, the program will have weekly benchmarks for you to target and achieve before moving on.

Strength and flexibility program
The right balance of strength, flexibility and mobility in your body are essential components of fitness, running performance and minimising injury potential. Your programs are built around ensuring that you have the right balance of these things from the beginning. This will set you up for a lifetime of running enjoyment with little or no injuries. All the exercises can be accomplished in your home.

Basic flexibility for runners

Running gait and footfall analysis and gear check
The right running shoes and training apparel play a significant role in your enjoyment and advancement in running and fitness. Comfortable clothing which breathes and wicks sweat is essential for running performance. If chafing is a problem, I can advise you on the right apparel and gels to overcome this. Dealing with heat, rain, wind and cold is all part of running. The right footwear can make or break a running lifestyle. My decades of experience in running, fitness and selling running shoes and apparel will be very useful for helping you make the right choices. This is all freely available to Love Fitness Heroes.

Twice weekly group training
We meet twice a week in or adjacent to the Sutherland Shire for a regular check up on your running and strength and conditioning programs. This is a great chance to compare notes, monitor progress, work to overcome any issues and give ourselves a collective pat on the back. Of course we get to enjoy what it’s all about: a group run!

Optional personal training and conditioning at reduced rates
Fast track your training with private coaching. Come for a run or get down with an in depth, customised strength and conditioning program. My regular rate is $60 per hour. All my Heroes receive $10 off during their ten week Zero to Hero course.

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