21/04 - 04/05 Fortnightly Newsletter For Run Move Connect Members!

Good afternoon RMCers,

Easter is a time when many of us embrace the opportunity to recharge, reconnect and reflect. Whether it's taking a break over the long weekend, delighting in some choccy treats or simply enjoying the company of loved ones, this holiday provides the perfect excuse for a well-deserved rest. Whilst maintaining regular movement is important, taking a break and giving both body and mind some downtime is just as essential for overall wellbeing. Please go gently over this period and be kind to yourself.

Our instructors would all like to wish you and your family a happy & relaxing Easter break. For those who would like to continue moving over this holiday please see the below public holiday sessions available.

Public Holiday Sessions

🐣Easter Monday : 21st of April🐣

Enjoy waking up to chocolate and a cuppa in bed. For those wanting to move, follow the link here for your home exercise program

Anzac Day: Friday 25th of April

Time: 8:00am

Where: PCYC Basketball Court

What: Strength/Pilates/Cardio

Who: Dayna and Tia will be taking a mixture of pilates strength and cardio to create a fun and engaging session Bring: Mat, towel and drink bottle

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Running Session Details

for upcoming fortnight.

Tuesday 22nd of April Session details:

2 x 3 min efforts, 60s recovery between

Then into 2 sets of:

4 x 60s efforts, 45s recovery between

90s rest between sets

1 x 3 min effort to finish

Volume: 17 min run + 9:30 recovery = 26:30 total

Aim: Focus here is on the 60s reps being measured and progressive, having 2 sets of 4, we want to see the smallest progression between reps 1-4. When we start the 2nd set of 4 x 60s, dial back the intensity slightly and pick it up again throughout the set again.

Thursday 24th of April Session details:

3 sets of the following:

5 min effort, 90s recovery, 90s effort, 90s recovery

Volume: 19:30 run + 7:30 recovery = 27 min total

Aim: Running some steady/controlled threshold reps coupled with faster 90s reps teaches us to run at varying speeds and tolerate lactate better. Still aiming for all 3 sets to be consistent.

Tuesday of 29th of April Session Details:

1 x 7 min OR 2 x 3 min(60s between), 2 min recovery

4 x 2 min, 60s recovery between

4 x 30s, 30s recovery between

Volume: 17 min run + 7:30 recovery = 24:30 total

Aim: Building strength and speed in a progressive work out. A great session to touch on different paces while focusing on quality over volume.

Thursday 1st of May session details:

6 min effort, 90s recovery

4 min effort, 90s recovery

2 min effort, 90s recovery

4 x 60s effort, 60s recovery between

Volume: 16 min run + 7:30 recovery = 23:30

Aim: Main focus here is on progressing our longer threshold based reps ever so slightly. Under fatigue, but staying controlled and "with in ourselves" throughout the session. 60s provide a good opportunity to work on some speed under more fatigue, similar to race day type feels.

**Bit less volume for time trial on Saturday!**

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 21.04.2025

Strength Class Focus: Jas' Freestyle Week

Jas is putting together our mid week/mid easter session. A nice little freestyle program to break up our easter fesitivites and enjoy the simple movement.

Week starting 28.04.2025

Strength Class Focus: Stability

The last month or so have seen us challenge endurance and our mind body connection. This week continues this journey as we work on our stability. We all know that stability is our foundation for functional movement and injruy prevention. Having good stability will reduce our risk of falling, support activities of daily living and help us to participate in outdoor fun.

There are a few new exercises in this week and we look forward to seeing you manage movement patterns to assist with controlling your pelvic position, maintain upright posture and balance. We have had some fun with coordination this week!

Pilates Session Details for upcoming fortnight.

Week beginning 21/4

'Strong Pilates'

Get ready for some dynamic and empowering movements in Pilates this week! Classes are designed to help you build strength, improve flexibility, and enhance overall body awareness. Ensure you focus on controlled movements, core engagement to ensure you get the most out of your practice. Let's elevate your connection between mind and body, cultivate your energy and increase your stamina!

Week beginning  28/04

'Classical Pilates'

This week, immerse yourself into a classical style pilates experience. Classical pilates offers a comprehensive, full-bodied flow rooted in the original techniques created by Joseph Pilates. It follows precise sequeneces and principles that Pilates himself developed, focusing on core strength, felxibility, alignment and overall body control. The practice is known for its focus on quality over quantity with each movement performed with attention to detail and form.

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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