14/07 - 27/07 Fortnightly Newsletter For Run Move Connect Members!
- Hannah
- Jul 13
- 6 min read
Good afternoon RMCers,
RMC Dark Foma is next week and we can't wait to share this event with you all.
See below for event details:
RMC DARK FOMA
Festival of Movement & Awareness.
When?
The event will be held on the 20th of July at Reba Sear starting from 12:30pm till 6pm
What to expect?
Educational talks from health professionals
Mini exercise activations run by our amazing trainers
Social fun run/walk (10km team relay as well!)
Mulled cider and drinks availble throughout the afternoon.
Waiora Farm Food (Lachlan Fletcher) caping off the event with amazing food!
More info?
Head to our website with DETAILS HERE or head to our Facebook to view the event page.
Please read on for all of our usual training segments
TIMETABLE
Please book via our booking portal.
Running Session Details
for upcoming fortnight.
Tuesday 15th of July Session details:
2 x 3 min efforts, 90s recovery between
4 x 90s efforts, 1 min recovery between
4 x 45s min efforts, 45s recovery between
**Option** 10km runners turn 3 min reps into 1 x 7:30 rep @ 10k effort
Volume: 15 min run + 10 min recovery = 25 min total
Focus today is on the quality and touching on durations at race effort or faster.
Thursday 17th of July Session details:
3 sets of the following:
4 min effort, 1 min recovery, 2 x (30s efforts, 30s recovery between)
90s rest between sets
Volume: 15 min run + 7:30 recovery = 22:30 min total
Make it harder: Slow jog all recoveries
Make it easier Walk all recoveries
Aim: Tune up session ready for Dark FOMA on Sunday!
Tuesday of 22nd of July Session Details:
3:30 effort, 90s recovery
3 min effort, 90s recovery
2:30 effort, 90s recovery
2 min effort, 1 min recovery
90s effort, 1 min recovery
60s effort, 1 min recovery
4 x 30s efforts, 30s recovery
16:00 run + 8:30 min recovery = 24:30 min total
Session is aimed to executed pending how we're feeling post Dark FOMA. First effort can start anywhere between 60-45 min race effort. From there, efforts can progress or maintain pace. Aimed to be an easy recovery session for all Dark FOMA runners.
Thursday 24th of July session details:
2 x 4 min efforts, 90s recovery between
6 x 1 min efforts, 1 min recovery between
extra 30s rest
1 x 4 min effort
Volume: 18 min run + 9 min recovery = 27:30 min total
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: 14th of June
Strength Class Focus: Stabilising
This week aligns beautifully with Pilates and it is time to find our centre. Challenging your ability to maintain stability and control with single limb movement patterns, assymetrical lifting techniques and balance exercises.
When completing these techniques encourage ankle, knee and hip alignment, pelvic awareness with trunk activation and set your posture. Slow the movement down, fasten the movement up, challenge your reaction and stability.
Resistance is your choice- learn about your body and what supports stability and balance. Just because it is light, doesn't make it an easier choice.
Week starting: 22nd of July
Strength Class Focus: Overload
This week is all about muscular endurance and developing the ability to sustain effort for a prolonged and repeated period of time. When we start to fatigue, we will notice compensatory movement patterns which increases our risk of injury. Focus on your ability to maintain postural setting- maintain a pelvic tuck, shoulder setting without shrugging or stooping and ankle, knee and hip alignment without internally rotating at the hip.
Lets build your every day function and reduce your risk of injury.
Pilates Session Details for upcoming fortnight.
Fortnight Starting 14.07.2025
At RMC this fortnight, we’re turning our attention inward – to the very foundation of our movement: alignment.
Whether you’re lifting your kids, sitting at a desk, walking the dog, or pushing through a workout, alignment underpins how well your body moves and how comfortably it functions. It’s not about striving for perfection – it’s about awareness, balance, and working with your body to support long-term strength, stability, and health.
Why Alignment Matters
Alignment in Pilates refers to the way bones are stacked and muscles are engaged to support efficient, functional movement. When alignment is off, other parts of the body compensate – often leading to discomfort, fatigue, or even injury. By learning to align the spine, pelvis, shoulders, and limbs, we not only move better, but we breathe easier, feel stronger, and build resilience for everyday life.
What to Expect in Class
Over the next two weeks, our classes will explore alignment through:
Postural awareness and body scans
Targeted cues for spinal, pelvic and shoulder alignment
Mindful transitions between exercises to build full-body connection
Strength and mobility work that encourages balanced muscle activation
Tools and props to provide feedback and enhance alignment awareness
Classes are open-level and inclusive – whether you’re recovering from injury, navigating postnatal changes, or simply wanting to move with more ease and intention, this is for you.
A Mind-Body Connection
Pilates is more than just exercise – it’s a chance to tune in. When we bring focus to alignment, we begin to understand our own movement patterns, reduce tension, and create space for healing and strength from the inside out.
This fortnight, let’s align – body, breath, and intention. See you on the mat.
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.
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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