06/10 - 19/10 Fortnightly Newsletter For Run Move Connect Members!

Hello to all of our RMC'ers!

Daylight savings has hit and we are so excited! We love our longer and brighter nights.

Please see below for information on the upcoming fortnight.

Timetable Alterations

Thursday Night:

Thursday night Pilates (6:30pm and 7:30pm) is slightly altering with the addition of a recovery component to these sessions.

We understand that recovery is paramount to repair, performance, rehabilitation and overall mental health.

Lights will be off, salt lamps on and music calm. Settle in to our slow paced recovery session to enjoy a moment of stillness to enhance pelvic, spinal and joint movement patterns, long and strong muscles, reflect on the need for silence to reduce stress and improve sleep quality.

There will always be an undertone of pilates throughout this session as it encourages body recorrection, enhancement of movement patterns and improved muscles activation.

We are very passionate at providing a balance in our timetable to improve sustainable training and feel you are recovering both physical and mental rejuvinated.

Tuesday Afternoon:

There is no Tuesday 7:30pm Pilates (7th of October) as Dayna is away. 4:30pm, 5:30pm and 6:30pm sessions will resume next week, as normal.

E3 Global Adventures - Nepal Donations:

Incredible members, Pam Lane and Nicola Smith (co-founders of E3 Global Adventures and Community Against Povery Assoc Inc.) are heading away to Nepal and are seeking donations for sports attire and shoes. This gear includes walking/running shoes and sports clothes. All need to be in good condition. The remote village, that this amazing group are completing charity work in, have requested these items.

We will place a box outside our strength room and you can donate these items. We will be delivering this to Pam and Nicola on Friday 17th of October.

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!

DOVER FUN RUN

🎉 Free Annabelle Run (kids 2km) Entries for RMC Members!

We’re excited to share a special offer for our RMC community!

From today onwards, any adult or junior entry purchased under the Run Move Connect team will receive free entries for the Annabelle Run, perfect for our little runners. 🏃‍♀️✨

To claim, simply email run@doverfunrun.org with the number of entries you’d like, and they'll send them through manually.

Don’t miss this chance to get the whole family involved!

ALL MEMBERS TO UPDATE CONTACT DETAILS

You may have noticed some of the below flyers on the walls around the RMC Strength & Pilates studios. RMC is aiming to get everyone's contact/ emergency contact details up to date and accessible for our staff to view easily in case of an emergency.

Your safety and the safety of those around you is our top priority, please help us by ensuring your contact details are up to date and filled in the required fields.

Please read the instructions below on the flyer and follow THIS LINK to log in and update your details.

Thanks for your understanding!

TIMETABLE

Please book via our booking portal.

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Running Session Details for the upcoming fortnight.

Tuesday 7th of October Session details:

2 sets of:

3 min effort, 1 min recovery

2 min effort, 1 min recovery

1 min effort, 90s recovery

Then into:

5 x 45s efforts, 45s recovery between

Volume: 15:45 min run + 10 min recovery = 25:45 total

Thursday 9th of October Session details:

4 min effort, 90s recovery

4 x 30s on, 30s off (1 min rest after 4th)

4 min effort, 90s recovery

4 x 30s on, 30s off (1 min rest after 4th)

4 min effort

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

Purpose, threshold based running with spurts of shorter efforts to keep us nimble and break it up a bit!

Tuesday 14th of October Session Details:

3 sets of short progressive intervals (off short recovery)

4 x 90s efforts, 45s recovery

4 x 75s efforts, 45s recovery

4 x 60s efforts, 45s recovery

(2 min rest between sets)

Volume: 15 min run + 10:45 recovery = 25:45 total

Recoveries:

Walk all between reps (short recovery

If feeling recovered between sets, slow jog some of it to keep moving along!

Thursday 16th of October session details:

1 x 6 min effort, 90s recovery

2 x 4 min effort, 90s recovery between

3 x 2 min efforts, 60s recovery between

Volume: 20 min running volume + 6:30 recovery = 26:30 total

Purpose: Threshold based session, Paces definitely come up a little bit, but focus today isn't on the quality, and more sitting in that "comfortably hard" zone for as much as possible, aiming to not go too deep here. (6-7 perceived effort).

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: 06.10.2025

Strength Class Focus: Stability

This week continues this journey of body awareness and reacting to challenging movement patterns. As you have developed an understanding of your anterior and posterior sling and built pelvic compression, let's see if this supports how to react to stabilise. We all know that stability is our foundation for functional movement and injruy prevention. Having fantastic awareness of your body allows you to recorrect movement patterns to maintain body control and balance. You can translate this in to so many great activites we love! Bushwalking, biking riding and team sport.

Use this week as feedback on areas you want to develop. We can ALWAYS improve balance so be less hard on yourself and see it as an opportunity for growth and improvement.

Week starting: 13.10.2025

Strength Class Focus: Functional

Ever wanted to comfortably lift a bag of feed from the ground with confidence? or pick our babies/grandbabies from the cot without injury ourselves?

It seems like a perfect transition in to functional movements after we have all understood how to recorrect our movement patterns when we are in unstable positions. You will see great lifting techniques, body setting patterns prior to lifts and increase muscular endurance to maintain these body positions through activities.

Reach out to us if there are particular exercises you want to see or improve on this week.

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.

Run for Ukraine 🇺🇦

A huge shoutout to everyone who joined us this Saturday whilst we hosted “Run for Ukraine”. Below is some info with details on how to be involved and support those effected by the war in Ukraine.

“There are many ways to support Ukraine. The Australian Federation of Ukrainian Organisations has a good summary here: https://afuo.org.au/support-ukraine/

Locally, you can search Tassie for Ukraine on Facebook and donate in exchange for beautiful handmade items. Funds go to the Defend Ukraine Appeal. This initiative is supported by the Association of Ukrainians in Tasmania.

There are also rallies every Saturday at Parliament House Lawns from 10am.”

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.

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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