01/12-14/12 Fortnightly Newsletter For Run Move Connect Members!

Hello to all of our RMC'ers!

IT'S DECEMBER! 🤯

And we CAN'T WAIT to spend a day celebrating the year its been with you all. details of our annual RMC family Christmas party are below. Please ensure you read all the details and RSVP by getting your free ticket online! We can't wait to see you all there.

Congratulations to all of our RMC Bruny Island ultra marathon / relay runners from Saturday. Always a highlight on the running calendar to run together as a team!

RMC Member Christmas Party

When: Sunday the 14th of December.

Time: From 12:00pm

Where: Glen Huon Hall- 841 Glen Huon Rd, Glen Huon TAS 7109

Finer Details: Circus Activities from 12:00pm and the Big red man will arrive at 1:00pm

Sausages sizzle and grazing board to enjoy, please bring your own non-alcoholic drinks.

Partners, familys and friends welcome to join. More details about how to RSVP will be out soon.

GET YOUR FREE TICKETS HERE

(This helps us a lot for catering, so please get your tickets in ASAP)

TIMETABLE INFO

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Running Session Details for the upcoming fortnight.

Tuesday 2nd of December Session details:

5 sets of :

2 min steady, 60s recovery jog, 60s faster, 60s recovery

Volume: 15 min run + 9 min recovery = 24 min total

Purpose:

Working on changing gears and running at a higher intensity with some fatigue in our legs. Aiming to keep our 2 min efforts steady and controlled before a faster 60s effort.

Aim perceived effort: 7-8/10

Thursday 4th of December Session details:

3 x 7:30 reps, 90s recovery between

OR

6 x 3 min reps, 90s recovery between (anyone needing to monitor their load can choose to do 4-5 reps instead of 6)

Volume: 25:30 total session (running volume fluctuates pending recovery amount)

Purpose: Steady work out with controlled efforts for all reps, sitting in that "comfortably hard" zone.

Aim perceived effort: 6-7 perceived effort by the end of the session

Tuesday 9th of December Session Details

2 x 2 min efforts, 1 min recovery between

8 x 45s efforts, 45s recovery between (90s rest after 4)

2 min rest

2 x 2 min efforts, 1 min recovery between

14 min run + 11 min recovery = 25 min total

Aim: Controlling our 2 min efforts before heading into a larger block of more intense 45s efforts. 45s are aimed to be faster but need to be consistent over all 8 reps! Finishing with our 2 min reps, be sure to back off the pace and get through those at a steadier pace.

Make it harder: Slow jog all recoveries

Make it easier: Walk all recoveries/ reduce amount of 2 min reps.

Thursday 11th of December session details:

Part 1:

3 x 6 min efforts, 90s recovery between

OR

6 x 2:30 min efforts, 60s/90s recovery between

Part 2:

4 x 30s efforts, 30s recovery between

Volume: 26 min total (running volume pending which option)

Aim: Steady and controlled efforts for our 6 min/2:30 reps, focusing on being in that comfortably hard zone for as much as possible without going "too deep"! 30s should be faster but not fatiguing, feel good!

Saturday - Social Saturday 5km run or walk @Reba Sear

Sunday - Long run Time and location TBC (Join our RMC runners Facebook group for more info!)

Tuesday/Thursday (6:00am, 9:00am, 5:30pm): Huonville Recreational Oval.

Strength Session Details for upcoming fortnight.

Fortnight starting:

Strength Class Focus: Learn to Lift- STABILITY

This week continues this journey of learning to lift but incorporating stability and challenging balance.

We have developed a sound understanding of how to perform our foundational movement patterns but can we maintain this movement when we are unstable or there is a weight shift.

Continue to work on your squats with bending your knees and hips at the same time, hinge with bottom back and body over with deadlifting, bend your elbows and open through your chest with a chest dominant exercises. Embrace this challenge of maintaining technique with instability.

Strength Class Focus: Eccentric loading

Building a slowness and control in our movement will really test your ability to maintain technique, postural and pelvic awareness and gain a deeper understanding of which muscles activate. This form of lifting technique encourages building strength with lengthening our muscles. You will notice the choices of these exercises specifically target long and strong muscles. If you think you are going slow, go slower and connect it with breathe. Breathe in on the lengthening phase and breathe on the return to your start position.

Social Saturday

 Thinking about attending Social Saturday?

Our Social Saturday morning are for walkers, runners, furry friends and whoever wants to kick start their weekend with movement, coffee and great company.

We begin our loop from Reba Sear at 8am every Saturday. Choose a 5km loop or simply have a nice trot around Huonville. Return back to Reba Sear for a hot drink, something to eat or head off to start your weekend.

Running Events + Running Info

RMC Runners Facebook Group

An RMC Runners Facebook group has been made to help connect runners of RMC through social runs outside of organised RMC sessions, post any details in regards to upcoming events, Sunday long run loops, etc. If you or someone you might know wants to join this

group, just search "RMC Runners" on Facebook and request to join the group.

Running events for the remainder of 2025

If you have any questions about any of the events and would like to find out more please get in contact with Brad.

RMC x The Running Edge

Just a reminder that ALL of our Run Move Connect members receive a 12.5% DISCOUNT on all shoes from The Running Edge. The Running Edge provide a free gait analysis and expert shoe advice to make sure your walking (or running) away with the right pair of shoes for you! Just mention on purchase that you are part of Run Move Connect and they will be sure to look after you!

Individual/Small Group Services with RMC

Exercise Physiology with Hannah

Exercise Physiologist specialise in the delivery of exercise of people with chronic health conditions, undergoing rehabilitation, pregnancy and sub-elite and elite athletes. Exercise Physiologist base their practice around prevention and management of chronic health conditions and developing rehabilitation program to improve strength, function and mobility of the body, all of which is supported by up to date, relevant and reputable researched information. 

For more info including EP consult details, pricing and much more please CLICK HERE.

If you would like to book an EP appointment with Hannah please CLICK HERE.

Individual Running Coaching with Brad

Brad offers Individual running coaching to RMC members along with remote runners around Australia. Individual coaching provides runners with guidance and confidence to achieve running goals specific to them whilst making it all fit in around busy life schedules. With detailed online programming 7 days a week, specific pace/intensity guides and 24/7 coach communication, Brad uses his 12 + years of competitive running experience to help you improve and enjoy your running!

For Individual Running Coaching pricing and other details please CLICK HERE.

If you would like to reach out and enquire about individual running coaching, send Brad an email - brad@runmoveconnect.com.au

RMC TERMS AND CONDITIONS

CLICK HERE to view all of Run Move Connect membership terms and conditions.

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