UP Coaching Rooty Hill

Wednesday Signature Session – Long Intervals

This morning’s session was all about going back to basics — breaking down the fundamentals of running form into simple, bite-sized pieces and focusing on the little things that can make a big difference.

Our Long Intervals gave us the perfect opportunity to work on posture, cadence, foot placement, arm drive and overall body position, looking at how small improvements in technique can help us become more efficient, more economical and ultimately faster runners.

Rather than trying to change everything at once, we focused on one element at a time, putting it into practice through the intervals and gradually bringing all the pieces together.

And there was plenty of great running on display!

We were also lucky enough to share the track with a rather colourful group of feathered friends this morning. They certainly brought some colour, character and a little bit of style all of their own to the session!

A fantastic morning of quality running, quality technique and a few quality spectators.

Big effort from the squad this morning — keep working on those fundamentals, because when the little things start to click, the big improvements follow!

Wednesday Signature Session – Progressive Run

What a morning for the squad!

Beautiful conditions, great running and a very special supporting cast joining us along the way — a mob of local kangaroos making an appearance and reminding us that Wednesday mornings don’t get much better than this! 🦘

This morning’s Progressive Run was all about controlled running and gradually lifting the pace, finishing stronger than we started. And the squad absolutely nailed it.

There was some seriously good running on display, with everyone settling into the rhythm and building the effort as the session progressed.

It was also a particularly valuable session for a couple of the squad who are now entering the early stages of their taper for the TCS Sydney Marathon. The hard work has been done, the kilometres are in the legs and now it’s about maintaining that sharpness while allowing the body to absorb all the training.

A great session, a great morning and another step closer to race day! 👊

Huge effort from the whole squad this morning — strong running, great discipline and plenty of reasons to be confident heading into the next few weeks.

Bring on the taper!

🏃‍♂️🔥 Wednesday Signature Session – Combination Intervals 🔥🏃‍♀️

What a morning for this week’s Wednesday Signature Session!

We took the session to a new location this morning a fantastic, beautifully flat oval that gave us the perfect playground for some quality interval work. Plenty of room to stretch the legs, a great surface underfoot and a setting that made it very easy to get stuck into the session and chase some speed. Needless to say, this one is definitely going into the “we’ll be back here!” category!

This morning’s Combination Intervals session was all about changing gears — mixing strong efforts, faster running and recovery to keep the legs working and challenge everyone to maintain good form as the fatigue started to build.

And the squad absolutely brought it this morning!

There was some seriously impressive running on display, particularly considering we had a few runners still recovering from City2Surf, while others are deep into their marathon preparations and getting ready to enter that all-important extended taper period.

That makes the effort this morning even more impressive. Despite tired legs and plenty of training already in the bank, everyone got stuck in, pushed themselves and kept the quality of the running high right through to the finish.

Big effort. Big commitment. Big running!

A massive shout-out to the squad — you didn’t just turn up this morning, you put in the work. Plenty of tired legs heading home.

That’s another Wednesday Signature Session in the books.

Strong. Fast. Relentless.

What a fantastic way to kick off our very first Wednesday Signature Session! ⚡🏃

This morning was all about building speed, with a session designed to progressively challenge the body and reward good running form.

The longer intervals gradually built fatigue into the legs, forcing everyone to stay focused on maintaining efficient technique even as the effort increased. Then, just when the legs were starting to feel the load, it was time to switch gears with a series of short, sharp sprints that had everyone working double time right through to the finish.

Running fast isn’t just about speed—it’s one of the best ways to reinforce good running mechanics. Fast running encourages better posture, quicker cadence, stronger knee drive and more powerful leg turnover, all of which transfer across to every pace, from 5km racing through to the marathon.

The combination of longer intervals followed by explosive speed work made for a challenging but incredibly rewarding session, developing both endurance and the ability to produce speed when the legs are already tired.

A huge congratulations to everyone who came along this morning. The effort, determination and quality of the running was outstanding, and it was fantastic to see so much speed on display as we launched this exciting new chapter for UP Coaching.

If this morning is anything to go by, the Wednesday Signature Session is going to be something special. Bring on next week! 💙

📣 A New Era for UP Coaching Rooty Hill Begins This Week!

From this week, we’ll be saying goodbye to our Monday session as we introduce an exciting new format built around one standout session each week.

Welcome to the Wednesday Signature Session.

By combining the best elements of our Monday Performance Group and Wednesday Track Training, we’ll be delivering a carefully planned mix of sessions that develop strength, speed and endurance. From hills and tempos to track work, fartleks and everything in between, every week will offer a different challenge while keeping your training fresh, purposeful and enjoyable.

To get the most out of each workout, the location will change depending on the session. So, be sure to keep an eye on the weekly event, as that’s where you’ll find all the details on where we’ll be training each Wednesday.

This new format allows us to bring together our favourite sessions into one varied and engaging program, giving everyone the opportunity to experience the workouts that have become UP Coaching favourites over the years.

We’re looking forward to kicking off this exciting new chapter with you all. See you on Wednesday morning!

This morning’s UP Coaching Rooty Hill session delivered one of those winter mornings that remind you why we love running. It may have been the middle of winter, but the conditions were almost mild, and as a brilliant orange sunrise lit up the sky, the temperature climbed quickly to create near-perfect training weather.

Today’s Track Fartlek session focused on the shorter end of the spectrum, with no effort lasting longer than two minutes. That meant there was nowhere to hide—the pace stayed high, the recoveries felt shorter with every repetition, and the accumulated fatigue built quickly. Despite that, the squad kept turning up for each rep, showing great determination and consistency from start to finish.

Fartlek training is one of the most effective ways to improve both speed and endurance. By regularly changing pace, runners develop the ability to surge, recover while still moving, and handle the changes in rhythm that come naturally during races. The shorter intervals also allow athletes to spend more time running at faster speeds, improving running economy, cardiovascular fitness and confidence at higher intensities.

It wasn’t an easy session, but that’s exactly where the gains are made. Another quality morning of work banked, another step closer to everyone’s individual goals.

Great work, team! 👏🏃‍♀️🏃‍♂️

🏅 MEDAL MONDAY 🏅

Congratulations to Irene, who took on the spectacular Sydney Harbour 10K yesterday! 👏

With her sights firmly set on the TCS Sydney Marathon next month, this race was less about chasing a personal best and more about continuing to build the fitness and resilience that marathon success demands.

After months of training focused on much longer distances—and with plenty of fatigue already loaded into her legs from some big marathon sessions leading into race day—10 kilometres probably felt like a sprint! But that’s the beauty of marathon preparation: sometimes the biggest gains come from running well when your legs aren’t feeling fresh.

Set against one of the most breathtaking backdrops in the world, the Sydney Harbour 10K showcases everything that makes our city so special. From the iconic harbour to the stunning foreshore, it’s a race that rewards you with incredible views every step of the way.

Fantastic running, Irene! Every training run, every long run and every race is another brick in the wall as you prepare for the Sydney Marathon. We can’t wait to see what race day brings.

Help us congratulate Irene in the comments! 👇🏅

🥶 Cold Morning. Hot Effort. 💪

The winter chill may have kept our numbers well below normal this morning, but that certainly didn’t dampen the quality of the work that was done.

A huge shout out to Lesley and Josh, who braved the cold and turned up ready to put in the hard yards. Their commitment says a lot about where their focus is right now. For Josh, it’s all about building towards the City2Surf, while Lesley continues her preparation for the TCS Sydney Marathon.

This morning’s session was all about VO₂max—one of the most demanding, but also one of the most rewarding workouts a runner can do.

VO₂max intervals are designed to improve your body’s ability to take in, transport and utilise oxygen while running at high intensity. By spending time working close to your maximum aerobic capacity, you train your heart to pump more efficiently, increase your body’s oxygen delivery to working muscles, and improve your ability to sustain faster paces for longer. The result? Better speed, improved endurance and greater confidence when race day arrives.

But make no mistake—VO₂max sessions are not supposed to feel comfortable. They demand everything you’ve got. Your lungs are working overtime, your legs are burning, and your mind is constantly negotiating whether to ease off or keep pushing. The recovery periods offer just enough relief to prepare you for doing it all again.

That’s exactly what we saw this morning. Lesley and Josh embraced the challenge, attacked every repetition with determination and never backed away when the session started to bite. It wasn’t about chasing perfection—it was about putting in an honest effort, and both delivered exactly that.

Well done to both of you on a brilliantly executed session. Every interval completed this morning is another step closer to your goals, and while the weather may have been freezing, the work you put in today will pay dividends in the months ahead.

Sometimes it’s not about how many people show up—it’s about the commitment of those who do. This morning was a perfect example of that.

There’s something special about winter mornings on the Bungarribee Trail.

We gathered before dawn under the glow of headlamps, disappearing into the fog as we set off for this morning’s Progressive Run. As the kilometres ticked by, the darkness slowly gave way to first light, the fog began to lift, and we were treated to a stunning crisp winter morning. The temperature may have been cool, but the pace certainly wasn’t! 🔥

A Progressive Run is one of the most effective sessions you can include in your training. Starting at a comfortable, controlled effort before gradually increasing the pace teaches your body to run efficiently when fatigue begins to set in. It develops aerobic fitness, improves your lactate threshold, builds mental resilience, and helps you learn the discipline of holding back early so you can finish strong—a skill that’s invaluable on race day, whether you’re chasing a parkrun PB or preparing for a marathon.

A huge congratulations to everyone who tackled the session this morning. It was fantastic to see so many strong finishes as the pace ramped up over the final kilometres.

A special mention goes to those backing up after yesterday’s long runs as part of your Sydney Marathon preparation. Running quality sessions on tired legs—when done at the right time and with the right guidance—is an important part of marathon training, helping to build the endurance and confidence you’ll rely on over the final stages of 42.2km.

Another fantastic morning of hard work, encouragement and plenty of smiles. Every session completed is another step towards your goals, and this squad continues to show that consistency really is the secret ingredient.

Well done, everyone! 👏🏃‍♀️🏃‍♂️