Good Afternoon RMC'ers,
This is our last newsletter for 2024 and we want to take opportunity to thank you all for an incredible year at Run Move Connect. We have had so many highlights and we want to recognise these in a lovely photo gallery. We are so grateful for our special community that continues to grow and we know the impact that this has on you in so many positive ways.
We are looking forward for what 2025 has in store!!!
Christmas/New Years at RMC
We wish you and your family and friends a Merry Christmas and a happy and safe new year. Run Move Connect will take a short break from December 24th; returning Thursday January 2nd 2025.
We have the following big group classes available:
Classes will resume on Monday 6th of January, with slightly reduced session times. Full RMC timetable will resume on Friday 17th of January.
Please look at the spaces app for class changes + booking availability.
RMC Christmas Party
Thank you for celebrating at our Christmas Party over the weekend. Look at these amazing photos from our great day together.
TIMETABLE
Please book via our booking portal.
Strength Session Details for upcoming fortnight.
Week starting 16.12.2024
Strength Class Focus: 12 Days Of Christmas
~As we enter our last full week at Run Move Connect for 2024, we want to have some fun and celebrate the fantastic year it has been. We will be working together as a team with some fantastic tunes. Come dressed in your Christmas attire for the whole week and spread your Christmas cheer~
Week starting 23.12.2024- 05.01.2025
Strength Class Focus: Home Exercise Programming
We are all taking a much needed break over the Christmas period but don't fear, we will have your exercise sessions sorted. Click the below link for your strength programs
Strength Prescription:
Sets: 4
Timing: 40 seconds
Rest: 10 seconds
Looking for more? We have kept a few old ones from our last couple of years.
Low Impact Cardio
Low-Impact Cardio Prescription:
Sets: 3
Timing: 45 seconds
Rest: 10 seconds
Pilates Session Details for upcoming fortnight.
Please have a look at our new timetable for updates on the Pilates program.
Week starting 16.12.2024
Gliding into Christmas
All I want from Christmas are some sliders!
Sliders are small discs that are placed under the hands and feet to create a sliding surface and allow for a range of full body exercises. While they continue to remain low impact, they are a versatile piece of equipment to increase the intensity of exercises leading to enhanced strength, coordination, balance and stability.
Lets glide into the holiday season together
TUESDAY with Paige
9am
4:30/5:30/6:30/7:30pm
THURSDAY
9/10am with Paige
4:30pm with Paige
5:30/6:30/7:30pm with Jas
FRIDAY
6am with Paige
Week starting 23.12.2024
Home Exercise Programming
Pilates Prescription
Sets: 4
Timing: 50 seconds
Rest: 10 seconds
Looking for more? We have kept a few old ones from our last couple of years.
Running Session Details
for upcoming fortnight.
Tuesday 17th of December Session details:
3 sets of the following
4 x 75s efforts / 45s recovery between reps
2:30 min recovery between sets
Volume: 15 min run + 11:45 recovery = 26:45 total
Aim: 5k race specific session, working on spending lots of time around race pace + faster than race pace.
Thursday 19th of December Session details:
4 x 5 min efforts / 90s recovery between
OR
4 x 2 min effort / 60s recovery / 2 min effort / 90s recovery
Volume:
20 min run + 4:30 recovery = 24:30 total
OR
16 min run + 8:30 recovery = 24:30 total
Aim: Backing off intensity after Tuesdays 5k specific session. Lock into that threshold zone and sit in it for as long as we can today.
Tuesday the 24th of December session details:
Social run/walk from Reba Sear at 8am. Bring the family, friends, the dog and enjoy some causal movement before Christmas Day!
Christmas/New year period running -
As we launch into the festive season and chaos that Christmas/New years provides, staying consistent with our training can be challenging to maintain, and that’s okay! Be okay with having a break and enjoying some time off the feet, be okay with just walking instead of running. Use this as an opportunity to reset and recharge ready for a big 2025!
For anyone looking to stay active over the period whilst there isn’t any structured Interval running sessions, just run “easy”! Easy runs are a great way to maintain and business your aerobic capacity whilst not having to push as hard as we normally would. Durations can range anywhere between 25-45 minutes or even broken up into smaller walk/jog sessions (example 10 x 1 min on / 1 min off OR 5 x 4 min on / 90s walk).
However you choose to collect the volume, just ensure that you keep your perceived effort lower than normal to avoid stressing the body as we normally would and to drop our training load to reset before a big 2025.
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 |
Cadbury Marathon Festival | 11/01/25 | Cadbury factory | 5km, 10km, 21.1km, 42.2km | |
Night of 5's | 18/01/25 | Domain Athletics Track | 5km (graded races) | Coming soon! |
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!
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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