05/05 - 18/05 Fortnightly Newsletter For Run Move Connect Members!

Good afternoon RMCers,

Welcome back to our RMC crew who spent 2 and a half weeks with E3 Global Adventures, building a house, conducting eye camps, donating to beautiful schools and delivering much needed water tanks to disadvantaged areas of North Vietnam! We can't wait to hear about your time away of what we're sure was an amazing experience.

Big thanks to everyone who joined us over the past couple of weeks during the easter school holiday period, especially for our Public Holiday sessions (weren't they fun!!!). We appreciate all of our members and family's making time to exercise during a busy couple of weeks!

Please find all your usual training info segments below for the upcoming fortnight :)

TIMETABLE

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Running Session Details

for upcoming fortnight.

Tuesday 6th of May Session details:

2 sets of:

5 min, 3 min, 1 min

All with 90s recovery between

Volume: 18 min run + 7:30 recovery = 25:30

Aim: Steady workout post time trial on Saturday. Low intensity workout aiming for around a 6-7/10 for our perceived effort.

Thursday 8th of May Session details:

4 sets of:

90s effort, 45s recovery

60s effort, 45s recovery

30s effort, 90s rest

Volume: 12 min run + 12 min recovery = 24 min total

Aim: High quality workout!

Tuesday of 13th of May Session Details:

4 x 3 min efforts, 1 min rest between

2 min rest

4 x 1 min efforts, 1 min rest between

Volume: 16 min run + 8 min recovery = 24 min total

Intensities:

3 mins reps @45-30 min race effort (small progression from rep 1-4)

1 min reps @5k-3k race effort

Recoveries:

Walk all.

Make it harder - slow jog between reps (very slow), Still walk 2 mins between sets

Thursday 15th of May session details:

2 x 4 min effort, 1 min recovery between

2 min rest

2 x 90s effort, 1 min recovery between

2 min rest

4 x 30s effort, 30s recovery between

Volume: 13:00 min run + 7:30 min recovery = 20:30 total

Touching on a bit of race pace intensity for those doing the 12km City to Cas distance + some slightly faster reps to sharpen up. Decent rest periods between sets to not make the whole session too fatiguing by the end.

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.

Week starting 05.05.2025

Strength Class Focus: Overload

We love overload, don't we?

Still focussing on the muscular endurance component of movement and function. Overload will develop muscular endurance but also your ability to maintain great movement patterns under fatigue with self corrective techniques. This modaility supports reducing injury risk, improving your ability maintain good technique through every day functions, how to manage muscular overload and conpensatory movements.

It is important to maintain posture (shoulder setting and pelvic stability) and rest and reset when needed.

Week starting 28.04.2025

Strength Class Focus: Strength

You have all built your body awareness and endurance over the last month. You know when your body fatigues and how to complete self correction. It is now time to work on pure strength. The exercises are simple and easy to complete with reduce repetitions. We encourage 6-8 repetitions with increase in weight, if you choose to test what your strength is.

We want you to feel empowered and to believe in yourself. Lean on your instructors for guidance on what to lift and technique guidance.

We love seeing you achieve and being proud of yourself!!

Pilates Session Details for upcoming fortnight.

Fortnight including weeks beginning 5/5/25 and 12/5/25

‘The Power of Tempo’ ⏱️

This next fortnight in our Pilates classes, we’re shifting focus to something that may seem subtle but has a big impact—tempo. How fast (or slow) you move during each exercise can dramatically change the intensity, focus, and benefits of your workout.

Whether you’re holding a position for longer, slowing down your roll-downs, or flowing more quickly through transitions, manipulating the pace brings fresh challenges and renewed awareness to your body and mind. We encourage you to move with intention—to notice the difference between rushing and flowing, between holding and pausing, between moving and truly controlling.

Come ready to slow down, speed up, and find your ideal rhythm.

Social Saturday's (Matt Duggan's Fundraiser!)

Huge Shout out and thank you to our amazing Social Saturday commmunity who came out to support Matt Duggan last Saturday. Matt was diagnosed with Bowel cancer 12 months ago and is on a mission to raise awarness about bowel cancer (especially in young people) and rasie funds for the cancer council. Matt talked very openly about his journey with cancer, details about his upcoming marathon mission from Cockle Creek to Stanley (running 12 marathons in 12 days!) + how we can support him.

If you would like to follow along and support Matt, you can view his fundraising website HERE. If you're on Facebook, search and follow "Matt's Marathon Mission, share the page to friends, raise awareness of this mammoth challenge and raise awareness of the amazing things that Matt Duggan is doing!

A big thanks to all of the amazing local business' from the Huon Valley who donated items that went towards our silent auction. We ended up raising over $4,000 towards Matt's fundraising which is huge! This community can achieve great things when we come together as one for moments like these.

 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.

City to Casino discount code!

Join Team Run Move Connect by following the link HERE. Enter the discount code "RMC2025" to receive 10% off your entry fee.

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

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/Small group Pilates with Paige

Pilates can be a very intricate form of movement and developing and having awareness of your body is something very important. Although group sessions are motivating, fun and provide a full body workout, every individual body is unique.  Pilates sessions provide highly focused opportunists to serve your specific needs. 

If you are interested or have any questions regarding this new service, please reach out to Paige via email paigemicallef@hotmail.com

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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