
Good Afternoon RMC'ers,
Welcome all of our RMC members to the new year!
We are looking forward to another fun filled year with you all, encouraging a safe and inclusive space to exercise with your community.
We are very passionate in ensuring you all feel comfortable so reach out if you have questions, concerns or feedback.
TIMETABLE
Please book via our booking portal.

Strength Session Details for upcoming fortnight.

Week starting 13.01.2025
Strength Class Focus:
Another freestyle week as we navigate bigger classes and even bigger energy. Make sure you continue with the lighter resistance and allow your body to adapt to your exercise routine.

Week starting 20.01.2025
Strength Class Focus: Progressive Strength Loading
Progressively build to heavy load with very basic movement patterns over the course of 4 efforts. You can begin a lower weight and increase the resistance to safely and effectively perform the movement. Not all sets need to be heavy but you can challenge this load to understand your baseline strength. Seek the support of our fantastic team on a good starting weight. Our instructors can spot you and ensure your technique is great.

Pilates Session Details for upcoming fortnight.
Happy New Year and welcome back to the studio! I hope you’ve had a chance to stop and reflect on last year and all the incredible things you have achieved. Let’s have an expansive start to 2025 and move to feel strong, healthy and happy. Please reach out if you have specific goals and I will endeavour to support you as best as I can.

Week starting 13.01.2025: Pelvic Floor Strengthening
Pelvic floor activation, strengthening, and mobilisation are crucial for maintaining overall health in both men and women. Important reasons to work on our pelvic floor includes; supporting bladder and bowel Function, improves sexual health, prevents pelvic organ prolapse, supports pregnancy and postpartum recovery, improves posture and core stability, prevents and treats lower back pain and general mobilisation and flexibility.
Week starting 20.01.2025 : Balance & beyond
Working on balance is not only essential for physical stability and injury prevention but also plays a key role in maintaining independence, enhancing athletic performance, and supporting long-term health.

Running Session Details
for upcoming fortnight.

Tuesday 14th of January Session details:
2 sets of:
4 min effort / 60s recovery
2 min effort / 60s recover
60 sec effort / 90s recovery
Then into:
4 x 30s effort / 30s recovery
Volume: 16 min effort + 8:30 min recovery = 24:30 total
Make it harder: Jog all recovery
Make it easier: Extend recovery times by 20-30 seconds
Aim: Night of 5's 5km prep. Bit of time spent at slower, faster and at race pace. 30s aimed to be faster but relaxed, feel good!

Thursday 16th of January Session details:
3 sets of the following:
3 min steady / 60s recovery / 3 x 30s effort / 30s recovery between
90s recovery between sets
Volume: 13:30 run + 9 min recovery = 22:30 total
Make it harder: Slow jog all recoveries
Make it easier: Walk all recoveries + skip the 2nd 30s reps in each set (extra recovery).
Aim: Good little tune up session before night of 5's, dropping the intensity in our mid range reps but getting good/fast leg turn over in our 30s reps to feel sharp and ready for night of 5's on Saturday!

Tuesday the 21st of January session details:
2 sets of the following:
5 min effort / 90s recovery
3 min effort / 90s recovery
60s effort / 90s recovery
Volume:18 min run + 7:30 recovery = 25:30 total
Make it harder: Slow jog all recoveries
Make it easier: Cut 5 min rep in half with a walk between
Aim: progressive workout touching on different intensities. Not looking for too much quality today as we prepare for hills on Thursday.

Thursday the 23rd of January session details:
Hills with 2 options of duration:
Set 1: 2 x 90s OR 60s / walk/jog back down
extra rest
Set 2: 3 x 75s OR 45s walk/jog back down
extra rest
Set 3: 4 x 60s OR 30s walk/jog back down
Aim: for rep pace/effort to increase as durations get shorter. Pace ourselves early, then bring it home strong!

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.
Social Saturday's
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.
EVENT NAME | EVENT DATE | LOCATION | DISTANCES | EVENT WEBSITE |
Night of 5's | 18/01/25 | Domain Athletics Track | 5km (graded races) | |
Run The Bridge | 02/03/25 | Blundstone arena | 5km/10k/ 2km kids race | |
Hobart airport marathon festival | 06/04/25 | Hobart (Salamanca) | 2km kids race, 5km, 10km, 21.1km, 42.2km | |
City 2 Casino | 18/05/25 | Mystate bank arena/ Cornelian Bay | 2.7 kids race, 7km, 12km | |
Launceston Running Festival | 01/06/25 | Launceston | 1.6km kids, 5km, 10km, 21.1km |
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.Â
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.Â
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.
Download our App!

Download the "spaces" app by Wix now to book sessions, check what's coming up, read the latest news letters and shop our online store!
DON'T FORGET!
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 (show them your R.M.C. key ring) and they will be sure to look after you.

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