South Bank Runners

SBR x UPSTATE STUDIOS 💪🧘🧘‍♂️ Yesterday the team worked up a different kind of sweat thanks to a Pilates strength class hosted by West End. Strength training is an essential component of endurance run training and incorporating it into your program can help prevent injuries and improve performance 🏃‍♀️🏃‍♂️ Huge thanks to Upstate for hosting, they have a huge range of Pilates and yoga classes at their new studio in West End 💛💙

TEMPORARY LOCATION CHANGE 📍In the interest of runner safety the location of our session briefings will be changed until further notice. Please DO NOT meet at the base of the Kurilpa Bridge. Keep an eye on our social media posts and website for updates
Sessions this week 👇
📍Tuesday 26th May- meet at banana bars at Go Between Bridge end of Riverside Drive
📍Thursday 28th May- meet at South Bank parkrun briefing point, outside piazza at 6:00pm
📍Sunday 31st May- meet at South Bank parkrun briefing point, outside piazza at 6:00am

TEMPORARY LOCATION CHANGE 📍In the interest of runner safety the location of our session briefings will be changed until further notice. Please DO NOT meet at the base of the base of the Kurilpa Bridge. Keep an eye on our social media posts and website for updates
Sessions this week 👇
📍Tuesday 19th May- meet at Suncorp Stadium gates A/B at 6:10pm
📍Thursday 21st May- meet at South Bank parkrun briefing point, outside piazza at 6:00pm
📍Sunday 24th May- meet at South Bank parkrun briefing point, outside piazza at 6:00am

56% DONE ✅💙💛

We’re officially over halfway through our 16-week Gold Coast Marathon program with only 7 weeks to go! 👏

This is where the training really starts to count. The long runs are getting longer, fatigue starts creeping in, and recovery becomes just as important as the kilometres you’re clocking.

A reminder to:
🏃 Listen to your body
🧘 Keep stretching and recovering
💪 Stay consistent with strength work
⚠️ Don’t ignore little niggles before they become injuries

A huge thank you to Physio Shayle for joining us after training last night for our Strength Training for Runners session 🏋️‍♀️🏋️‍♂️ Sharing tips and knowledge around injury prevention, mobility and strength work to help keep everyone healthy and strong heading into the peak weeks of the program.

The hard work is building now — but so is the fitness 🔥

Together we run stronger 💙💛 please see our bio for our training program!

HOBART MARATHON TAKEOVER 🏔️🏃‍♀️🏃‍♂️🏁
Last Sunday our SBR team conquered the Hobart Marathon Festival, braving the cold, wind and hills of the southernmost capital. We fielded the second largest team at the event across all distances including 3 pacers in the marathon. With several first time marathon finishers, PBs and great vibes on the course there were smiles all round 😁💙💛

📸: captured with thanks by

HOKA SHOE TEST!!! 👟🏃🏼‍♂️💨
Last night we were given the privilege to test out some shoes from including their newest release of the Mach 7. Safe to say after trying out these kicks there were some speedy runners out there on the course. Huge thanks to and for the opportunity

Nutrition for Runners 🥯🍚🥭🏃‍♀️🏃‍♂️
We were delighted to host Accredited Dietician .by.sammy to talk to our members about all things nutrition for endurance runners. Sammy has a wealth of knowledge and experience and shared valuable information on how to eat and plan well for training and races to optimise performance and reduce injury risk. Our runners will now be better informed and fuelled heading into race season 🏁💛💙 Thanks to for the venue space and much needed food and drinks to refuel following our training session 🙏

GOLD COAST MARATHON PROGRAM! 💛💙🏃‍♂️🏃‍♀️🏅Make all of your GCM dreams a reality by joining us on our 16 week program. Our sessions will help you to develop your speed and endurance to make 2026 your best race year yet 💛💙

Not running the marathon? Never fear, our sessions are aimed to help all runners train for their goals, regardless of distance or goal time. The full program details can be found on our website.

Join us on Tuesday and Thursdays evenings 6pm for training sessions, and Sunday mornings 6:00am for our social long runs- essential for building that marathon volume🏃‍♀️🏃‍♂️

Ready to join or renew as a member? Follow the link in bio to our website ⬆️

WEEK 10 SBR SUMMER BUILD BACK PROGRAMhttps://static1.squarespace.com/static/5c739160e5f7d13c5caa43c7/t/696d53bbe0e2404bd52fcb96/1768772539225/01.+SBR+2026+Summer+Program-+Final.docx.pdf

Welcome to Week 10 and the final week of our Summer Build Back Program. This week is all about comparing to your baseline set in Week 3; we repeat the sessions and hopefully you’ll see how far you’ve improved! 💛💙 From next week we turn our attention to race season and GCM 👀
Well done as well to all those who braved the wet and wild weather over the weekend to complete their long runs, as well as participating in the Mater Foundation International Women’s Day Fun Run 💖

SESSIONS THIS WEEK 👇
TUESDAY – FASTBACK with Run Leader Helmut 🏎️🔙

This is a 3km out and 3km back, with the return leg at a faster pace. The return can be run as a 3km time trial to compare to your Week 3 baseline ⏱️

Out= moderate (RPE 5-6)
Back= hard effort (RPE 7-9)

THURSDAY – 40min TEMPO with Run Leader Brian 🏃‍♀️🏃‍♂️

Test your endurance and compare to your baseline with a 40min tempo. Keep the pace consistent or build if you’d like. Goal is to beat your Week 3 distance!

5min WU then 40min tempo
Warm up= easy (RPE 3-4
Tempo= moderate (RPE 6-7)

SATURDAY- PARKRUN 🌳
Join the crew for our home parkrun 7am at South Bank or explore others near and far. Always a great opportunity for coffee and a catch up at Espresso Garage South Bank ☕️

SUNDAY LONG RUN 🏃‍♂️🏃‍♀️
Check out the long run chat for the meet up- feel free to add yourself to the group if you haven’t already. Typically leaving at 6:00am from Kurilpa, distances vary depending on member goals. Come for some, come for all with smoothies and treats at Denim Co. following🥤

MEMBERSHIP REMINDER 📋🤝
If you’re new to SBR and enjoying the sessions we encourage you to join the club as a member! At $60 for 12mths it is some of the best value that can be found in Brisbane. Membership gives you affiliation with Queensland Athletics, insurance cover for injuries sustained at club events, discounts with our partners, entry to club functions and benefits at races. JOIN HERE: https://southbankrunners.com/join

Have a great week everyone and happy running! 💛💙

Join — South Bank Runners: The Best Run Club in Brisbane! To keep our club running safely we need to ensure our members are fully insured. Due to this, we charge a small annual fee to cover these running costs. In exchange for this fee, we provide our members with a growing number of benefits outlined below.

WEEK 8 SBR SUMMER BUILD BACK PROGRAMhttps://static1.squarespace.com/static/5c739160e5f7d13c5caa43c7/t/696d53bbe0e2404bd52fcb96/1768772539225/01.+SBR+2026+Summer+Program-+Final.docx.pdf

Welcome to Week 8 of our Summer Build Back Program! Thank you to everyone who was involved at the South Bank parkrun volunteer takeover on Saturday. Awesome turnout with the whole roster filled and a huge pacing team. We have three more takeovers planned for later this year, in June, September and December, so if you missed out and are keen to be involved next time, stay tuned! 💛💙

SESSIONS THIS WEEK 👇
TUESDAY – UP THE LADDER with Run Leader Lee 🪜⬆️

You’ve been down the ladder, now it’s time to run your way up! This is a progressive, mixed interval session to help you build speed. It is continuous so work hard on the intervals, take the recovery easy and maintain throughout. Don’t go too hard on the shorter intervals at the start!

WU alongside Riverside Dr + drills
200m on/off
400m on/off
600m on/off
800m on/off
1000m on/off
On= hard/interval effort (RPE 8-9)
Off= easy effort (RPE 3-4)

Fast finishers- we strongly encourage you to head back out for a CD once you’ve caught your breath and run with those still completing their sets. Work as a team, get everyone home strong and feeling good 💪

THURSDAY – DOUBLE BUILD with Run Leader Christian 🧱🧱

This is a progressive endurance session, with two repeats. Aim is to start easy and progressively build your pace every 5mins until you reach threshold. Then restart easy and build up again.

2x 25min builds; total session = 50mins
1st 5min = easy (RPE 3-4)
2nd 5min = easy-mod (RPE 4-5)
3rd 5min = moderate (RPE 5-6)
4th 5min = tempo (RPE 6-7)
5th 5min = threshold (RPE 7-8)

SATURDAY- PARKRUN 🌳
Join the crew for our home parkrun 7am at South Bank or explore others near and far. Always a great opportunity for coffee and a catch up at Espresso Garage South Bank ☕️

SUNDAY LONG RUN 🏃‍♂️🏃‍♀️
Check out the long run chat for the meet up- feel free to add yourself to the group if you haven’t already. Typically leaving at 5:30am from Kurilpa, distances vary depending on member goals. Come for some, come for all with smoothies and treats at Denim Co. following🥤

MEMBERSHIP REMINDER 📋🤝
If you’re new to SBR and enjoying the sessions we encourage you to join the club as a member! At $60 for 12mths it is some of the best value that can be found in Brisbane. Membership gives you affiliation with Queensland Athletics, insurance cover for injuries sustained at club events, discounts with our partners, entry to club functions and benefits at races. JOIN HERE: https://southbankrunners.com/join

Have a great week everyone and happy running! 💛💙

Join — South Bank Runners: The Best Run Club in Brisbane! To keep our club running safely we need to ensure our members are fully insured. Due to this, we charge a small annual fee to cover these running costs. In exchange for this fee, we provide our members with a growing number of benefits outlined below.