16/06 - 29/06 Fortnightly Newsletter For Run Move Connect Members!
- bradleykitto
- Jun 15
- 6 min read
Updated: Jun 16
Good afternoon RMCers,
This week saw the Launch of a big event coming soon, presented by RMC "DARK FOMO" Festival of Movement & Awareness.
When?
The event will be held on the 20th of July at Reba Sear starting from 1pm till 6pm
What to expect?
Educational talks from health professionals
Small bite size exercise activations run by our amazing trainers
Social fun run/walk
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 Facebook to view the event page or cacth fortnightly updates in the newsletter, info on ticketing and Pre orders on food will be coming out soon!
Please read on for all of our usual training segments
TIMETABLE
Please book via our booking portal.
Running Session Details
for upcoming fortnight.
Tuesday 17th of June Session details:
5 x 90s efforts, 60s recovery between
2 min rest
5 x 60s efforts, 45s recovery between
2 min rest
4 x 30s efforts, 30s recovery between
Volume: 14:30 min run + 12:30 min recovery = 27 min total
Purpose:
This one’s all about building strength and speed in a really manageable way. We start with longer efforts and work down to shorter, faster bursts, helping you dial into different gears. Take the recoveries easy, walk or jog as you feel, and focus on staying smooth and strong through each rep.
Thursday 19th of June 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)
Tuesday of 24th of June Session Details:
2 x 90s efforts, 90s recovery between
4 x 60s efforts, 60s recovery between
4 x 30s efforts, 30s recovery between
4 x 15s efforts, 15s recovery between
2 min rest
1 x 3 min steady tempo to finish
Recoveries:
1. Jog all recoveries where possible
2. Walk until recovered, slow jog when ready
3. Walk all
Thursday 26th of June session details:
3 x 7:30 reps, 90s recovery between
OR
4-6 x 3 min reps, 90s recovery between (anyone needing to monitor their load can choose to do 4-5 reps instead of 6)
Volume: 25:30 total session (running volume fluctuates pending recovery amount)
Steady work out today, controlled efforts for all sitting in the zone we all love! 6-7 perceived effort by the end of the session
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: 16th of June
Strength Class Focus: Single Limb Control
We ahve had a great week understanding our functional movement patterns and how they impact our ever day life. We had an incredible member describe it perfectly throughout the week as they were lifting tonnes of FCR.
"I get it now. I remembered those little tips of hinging over, pelvic tuck and setting shoulders. I was able to do it"
To see you all achieve things you never thought you could with ease and confidence is amazing and what we should be celebrating.
This week is trending the same. We will be developing strategies on how to maintain stability and control through different movement patterns. You will gain a great understanding of your body's strengths and areas of needed progress.
Have a little check list:
Pelvic tuck to set your foundation
Shoulder setting to maintain posture
Ankle, knee and hip alignment to develop hip control and activation
Hinge over to gain a develop pelvic connection
Week starting: 23rd of June
Strength Class Focus: Freestyle
We love this week!
We want to introduce some new exercises and continue to encourage variety in training.
No specific focus area but you will see full use of all equipment.
Feel free to give us feedback on exercises that you want to see throughout this and yes, deadlifts will feature.
Pilates Session Details for upcoming fortnight.
Fortnight theme: Your 360° Core
Over the next two weeks at RMC, we’re diving deep into one of the most vital areas of your body — your core. But not just your abdominals — we’re talking about your 360° Core: the powerhouse that wraps around your entire torso, stabilising you from every angle.
This fortnight’s Pilates classes are designed to strengthen and integrate the front, back, and sides of your core, including your transverse abdominis, obliques, lower back, pelvic floor, and diaphragm. Whether you’re looking to improve posture, reduce back pain, enhance your athletic performance, or simply feel stronger and more centred, this is the theme for you.
Join Paige & Dayna on the mat to experience -
• Spinal articulation and support to move with more fluidity and ease
• Deep core activation techniques to connect to your inner strength
• Dynamic balance work using small props for core challenge and stability
• Functional movement patterns to support everyday life and whole-body alignment
Expect creative sequences using the small props and your body weight, all curated to help you build strength from the inside out. These classes are suitable for all levels, with modifications and progressions provided.
Strengthening your entire body starts with a strong core!
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.
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!
Comentarios