Junior Running Squads
Junior Running Squad Timetable
Day | Venue | Time |
|---|---|---|
Monday | Lindfield Oval, Lindfield | 3:30-4:30 pm
|
Tuesday | Seaforth Oval, Seaforth | 4-5pm
|
Wednesday | Lindfield Oval, Lindfield | 7:45-8:45 am |
Koola Park, Killara | 5-6 pm | |
Thursday | Beaumont Rd Public School | 7:45-8:30 am |
Lionel Watts Reserve, Frenchs Forest | 4:15-5pm | |
Lionel Watts Reserve, Frenchs Forest | 5-6 pm | |
Saturday | Cross Country Series: Recommences Term 1 2024. Click here for more info. | 4-5pm |
Meeting Points
Lionel Watts: Between skate park and rugby league clubhouse
Seaforth Oval: On oval, in front of clubhouse.
Narrabeen Track: Sydney Academy of Sport- track turnstyles
Lindfield Oval: Top oval, adjacent to Tryon Rd
Beaumont Rd Public School: Beaumont Rd, Killara. Grass oval.
Koola Park: Koola Ave, Killara. Norrthern end, opposite Killara High School
Running Training Fees
One Term – training or races: $145
Sibling Discount: $125
If your child starts part way through the term you will be charged for the number of sessions left in the term, on a pro-rata basis
Casual training session or race: $17 first child, $15 for subsequent siblings
Hooked on Running Apparel: Singlets$35; Jackets $69
Use Your Active Kids Vouchers
Seasonal Schedule
January – March
General Conditioning or Track competition
Focus on Aerobic endurance, pacing, and a mix of speeds at low to medium intensity.
April – June
Specific Conditioning
Focus on speed-endurance and introduce race speed. Continue to practice pacing. Overall intensity building from medium to high level.
July – September
Race Conditioning
Focus on specific race speed, and top end speed, whilst maintaining the aerobic endurance base. With a good base training base under the belt, intensity can reach a high level in this training block.
October – December
Track Competition or Off-Season Conditioning
A Scientific Approach
The Three M’s
Measure – Initial benchmark and regular fitness testing over a range of capacities to determine progress
Monitor – check our athletes responses to training
Modify – adjust the program according to adaptation to ensure maximum performance and injury/illness prevention
Training Benchmarks
We use standardised tests to indicate training adaptations, including
Beep Test
Distance Time Trials
Yo Yo Test
Timed Sprints
Leg Power measurements
Upper body strength
Core strength measurements
What to Expect at a Training Session
What to Expect at a Training Session
Each training session follows the following format. The actual content of the session will depend on the time of the year, the type of squad, and the individual athlete.
Check in – Coaches have a general chat with members as they arrive.It’s important to get a handle on any general levels of fatigue, or other things in a young runners’ life that might impact how they’re able to train that day.
Warm Up – During the warm up we do some easy running, technique drills, strength/power exercises and gradually faster running. This is another opportunity for coaches to get a feel for each athlete’s general energy levels and current state of mind.
Main Set – The main part of the session includes efforts at various pace, with recovery periods in between. The level of intensity, and the length of efforts and recovery will vary according to the seasonal plan, squad, and the individual. We’ll use grass,synthetic track, , bush trails,footpath, flat terrain, and hills.
Mini Set – Shorter, faster efforts designed to develop finishing speed, mid-race surges, change of pace, and maximal speed. This ensures athletes develop a range of speeds and gears as part of their overall capacities.
Cool Down – Cooling down with some easy running and stretching gives the coach an opportunity to check in with how everyone is feeling in a relaxed way. Here we get to ease down with a little social activity and de-focus to wind down both physically and mentally.
Online Coaching
‘I’ve been following Hooked on Running’s programs for 4 years and find it motivating, keeps me focused, and has got me to The National Cross Country for the last 4 years” Liam O’Brien, 17 yrs, Belrose
- Take your results to the next level with a structured training program and specific feedback from your coach
- Personalised coaching specific to the athlete based on their age, race distance and current level of experience.
HERE’S WHAT YOU GET
- Initial consultation to determine current level and appropriate program.
- 24/7 access to your program and resources via web and mobile app
- Daily email reminder of scheduled training
- Weekly check of training by your dedicated coach
- Discount on face to face sessions
‘I’ve been following Hooked on Running’s programs for 4 years and find it motivating, keeps me focused, and has got me to The National Cross Country for the last 4 years” Liam O’Brien, 17 yrs, Belrose
# for those who want to give their training more structure and guidance, with added feedback from your coach
# tailored to specific age/race distance and current level of experience
HERE’S WHAT YOU GET
- initial consultation to determine current level and appropriate program
- use of online coaching software ‘Training Tilt’
- daily email reminder of training
- weekly check of training by coach
- access to Training Tilt resource library
- Discount on face2face sessions
Competitions available
Hooked on Running Cross Country and Road Race Series Feb-Dec
See HERE for all the details
Various distances available
Hooked on Running Cross Country Series
Highlights from the 2022
Hooked on Running Cross Country Series
Highlights from the 2021
Hooked on Running Spring Road Race Series
Highlights from the 2021
Hooked on Running Winter Cross Country Series
Highlights from the 2020
Hooked on Running Winter Cross Country Series
What some of our members say
“I like training and competing because I get to make friends, my legs get stronger and it makes me feel good. I really like to do the 400m, 800m and the 1500m the best”
I am faster, have fun, and made it to regional cross country. I have learned how to pace myself as previously I had no race strategy. I really enjoy the sessions as there’s different content each week, and get alot out of the cross country races on Saturdays afternoons
By attending the running sessions my stamina has improved a lot, I have competed in State for cross country, and learned how to pace myself for races. Everyone in the group is very friendly and easy to chat to so it made it much more enjoyable