28/07 - 10/08 Fortnightly Newsletter For Run Move Connect Members!

Good afternoon RMCers,

Thanks to all who joined us for last weekends Inaugural RMC Dark FOMA event. We were so pleased with the massive turn out of 50+ runners/walkers and the great numbers we had join us for the educational talks and exercise activations. A big thank you once again to our amazing speakers Dr Michael Lynch, EP Hannah Lovell and Dr Jessicca Shill. We have had amaizng feedback from a lot of you saying how much you all got out of the talks. Plans are already in the pipeline to how we can make the event bigger and better in 2026!

Event feedback:

If you have a spare 3 minutes, we would love to gather as much event feedback through our event survey. Your feedback will help shape the event in years to come and would be greatly appreciated! Please find the SURVEY HERE.

Please read on for all our usual training segments and info.

Class Cancellation

There will be no 7:30pm class on Wednesday 6th of August due to staff meeting.

Youth Engagement and Youth Circle

This week we welcome our youth participants as part of Youth Engagement and Youth Cicle program.

We are very grateful for the support of Huon Valley Community Bank- Bendigo Bank.

See below for some information on this program:

This program promotes fitness and well-being. Exercise is not only beneficial for the body but also for the mind. The Exercise Program will offer an outlet for managing stress, anxiety, or frustration, which are common challenges for young people today. As youthbecome more connected to their peers, mentors, and local environment, they’ll develop a deeper sense of responsibility and pride in their community, contributing positively to the Huon Valley.

The Youth Circle is led by role models from the Huon Valley community, offering participants access to valuable mentorship and guidance. These mentors, who have real-life experience and a deep connection to the area, will provide insights into navigating life challenges, pursuing passions, and making informed decisions. For young people, this is an opportunity to build lasting relationships with individuals who inspire them and can help them chart their paths.

This Youth Circle will take place once per month and further details will be provided to the participants. 

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Running Session Details

for upcoming fortnight.

Tuesday 29th of July Session details:

2 x 3 min efforts, 90s recovery between

2 sets of: 4 x 30s efforts, 30s recovery between

(90s rest after the 4th)

extra 1 min rest

2 x 2 min efforts, 90s recovery between

Volume: 14 min run + 10:30 min recovery = 24 min total

Thursday 31st of July 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

Tuesday of 5th of August Session Details:

3 sets of the following:

3 min effort, 90s recovery

90s effort, 90s recovery

45s effort, 90s recovery

Volume: 15:45 run + 12 min recovery = 27:45 total

Make it harder: Slow jog first 2 recoveries (still walk and reset after 45s effort)

Make it easier: Walk all recoveries + Not as big progressions in pace.

Aim: Today's focus is on the quality of our reps. If we need to take extra time to walk recover to maintain progressions, please do so. Don't let your recovery jog reduce the quality of the work out!

Thursday 7th of August session details:

4 sets of:

3 min effort, 1 min recovery, 1 min effort, 1 min recovery

Extra 30s rest after 4th set, then into:

3 x 30s strides, 30s recovery

Volume: 17.30 min run + 9:30 min recovery = 27 min total

Purpose:

Targeting aerobic strength through the longer reps, layered with higher-intensity aerobic efforts to push your VO2max. The final strides focus is on form and fluidity under fatigue.

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: 28th of June

Strength Class Focus: Balance of Locomotion and Stability

This week we are creating stability and balance in a controlled and fluid manner. Our goal this week is to perform movements continuously to build functional balance, reaction and power. You would develop strategies to maintain this control- (bottom back, body over- ankle knee and hip alignment, weight evenyl distributed in feet, pelvic tuck but to maintain good posture).

Week starting: 4th of August

Strength Class Focus: Eccentric Loading

We are really working on our understanding of movement patterns, different loading techniques and building strength and balance to improve overall function and reduce risk of injuries.

Eccentric loading build strength more effectively, improved joint stability and injury prevention, enhances flexbility and range of motion, boosts muscle recover, develop functional strength in everyday movements, improves tendon health and slows down the ageing process (GIVE US MORE OF THIS). Remember to be very slow and controlled. IF think you're going slow, go slower!!

Pilates Session Details for upcoming fortnight.

Fortnight Starting 28.07.2025

I

SUPERCHARGE Your Winter! ⚡❄️

This fortnight’s Pilates theme is SUPERCHARGE — classes designed to energise your body and uplift your mind during the colder months.

Winter often brings sluggishness, low mood, and stiff joints. Our dynamic sessions are here to change that. Expect flowing sequences, core activation, and breath-driven movement to boost circulation, warm you from the inside out, and lift your energy without burning you out.

This fortnight in the studio you can expect;

• Mental Boost: Movement increases mood-enhancing hormones and clears mental fog.

• Physical Warmth: Builds internal heat, improves circulation, and combats winter stiffness.

• Sustainable Energy: Feel strong, focused, and recharged — not depleted.

Come roll out your mat and reignite your spark. It’s time to move, breathe, and SUPERCHARGE your winter with us at RMC.

— Paige & Dayna 💛

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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