SWAT PRESENTS

The ULTIMATE CITY 2 SURF Training Team

You get

-         10 weeks of group training for all levels of runners from novice to advanced

-         Three midweek sessions and a Saturday long run

-         The chance to do extra sessions (up to 10 per week!) at no extra cost

-         Perfect for those training for

o       City 2 Surf 2009

o       Oxfam Trailwalker 2009

o       Blackmores 9km, Half Marathon and Marathon

o       Upcoming triathlon season

Program based on extensive data* taken from the training methods of endurance greats such as 6 time Hawaiian Ironman winner Mark Allen, 9 times Comrades Ultramarathon winner Bruce Fordyce, and countless Kenyan champion runners (*references: Noakes, 2000; Burke, 2000)

  STARTING MONDAY 1 JUNE 2009

In the BASE TRAINING phase (weeks 1-3):

- you’ll learn how to burn your own fat as a fuel source for your training

- you’ll  build your aerobic engine

- you’ll learn efficient running technique for injury prevention

- you’ll learn about the key foods that help you lean out and fuel your sessions

In the SPEEDWORK phase (weeks 4-6)

-         you’ll build speed into your training sessions

-         you’ll learn how to run comfortably at race pace

-         you’ll get into some fat-blasting interval sessions

In the PUSH phase (weeks 7-9)

- you’ll get fantastic results from the challenging sessions

- by now you’ll be feeling fast and strong and running hard

- you’ll learn about the natural anti-inflammatory foods that the great endurance athletes use when training very hard

In the TAPER phase (week 10)

-         you’ll learn how crucial a taper (back-off week) is and why all top athletes use one

-         You’ll learn about race strategy and pre-race nutrition

Sessions held

MOSMAN

Monday Wednesday Friday

Times

6am-6.55am

NTH SYDNEY

Monday Wednesday Thursday

Times:

12.45pm-1.35pm,

5.30pm-6.25pm,

6.30pm-7.25pm

Saturday Long Runs held approx 7-8am around Lower North Shore and City

Numbers are STRICTLY LIMITED!

Cost only $399 which averages out at less than $10 per session, and if you decide to do extra sessions, then it averages out at even less!!

(standard SWAT session is $17 on average)

Contact Alex Moody on 9908 5280 or 0402 237 070 or This e-mail address is being protected from spambots, you need JavaScript enabled to view it to sign up