UP Coaching Rooty Hill

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UP Coaching Rooty Hill

Running Coaching Service and Squad Training in Rooty Hill

30/09/2026

🏆🔥 WINNING WEDNESDAY! 🔥🏆

We’re kicking off our new Winning Wednesday with a huge shout-out to Katherine for a fantastic Half Marathon at the Three Bridges Run on Sunday! 🏃‍♀️👏

This one was particularly special after Katherine unfortunately had to miss a Half Marathon earlier this year due to illness.

It’s great to see her fitness getting back on track, putting the training in and getting another 21.1km under her belt — and what a way to do it! 💪🔥

A fantastic effort, Katherine. You should be very proud of how you’ve bounced back and got yourself back to where you belong.

We can’t wait to see what’s next! 👀

Congratulations Katherine — absolutely brilliant work! 🏅👏

30/09/2026

🏃‍♂️🔥 Wednesday Signature Session – Progressive Run 🔥🏃‍♀️

Another great morning with the squad as we worked through our Progressive Run session.

The goal was simple — start controlled, gradually lift the pace and finish stronger than we started. Sounds easy enough… until the legs realise they’re being asked to go faster! 😅

A progressive run is all about learning to manage your effort, find another gear and maintain good form as the pace increases. It’s a great session for building both physical and mental strength without needing to go all-out from the start.

Plenty of solid running from the squad this morning, with everyone putting in the work and finishing the session stronger than they began. 💪🔥

Great job everyone — another Wednesday in the books!

Onward & UPward! 👊🏃‍♂️🏃‍♀️

23/09/2026

Wednesday Signature Session – Paarlauf Relay

This morning we turned up the intensity with our Paarlauf Relay — short, fast repeats designed to push well into the anaerobic zone and test the legs, lungs and mind!

Working in pairs, one runner hits the effort while their partner recovers before swapping and going again. As the session progresses, the fatigue builds, recovery gets tougher and maintaining speed becomes the challenge.

It’s about running fast, recovering quickly and finding another gear when the body is telling you to slow down.

A massive congratulations on completing the session. You dug deep, embraced the discomfort and kept pushing right through to the final effort.

Short intervals. Big effort. Huge achievement!

Well done!

Onward & UPward!

16/09/2026

Wednesday Signature Session – Speed Session

Plenty of sunshine this morning, but that cool wind certainly made things a little chilly to get started! 🥶☀️

That didn’t last long though! As we worked our way through the shortening intervals, the pace started to increase and the temperature — both outside and within the squad — started to rise! 🔥

Longer efforts gave way to shorter, sharper intervals, with everyone gradually turning up the speed and chasing that top gear. By the time we hit the final efforts, there was certainly no shortage of heat, speed or tired legs!

A fantastic morning of running and a huge effort from the whole squad. 💪🔥

Great work legends — another Wednesday Signature Session done and dusted! 👊

Strong. Fast. Onward & UPward. 🚀🏃‍♂️🏃‍♀️

09/09/2026

Wednesday Signature Session – Pyramid

After the recent run of warm weather, this morning felt a little more comfortable — although that didn’t last long once we hit the track! 😅 The temperature might have been down, but things certainly warmed up quickly once the Pyramid got underway.

Up and down we went, building the effort, changing gears and putting the legs through their paces. Plenty of quality running from the squad and some great work right through the session.

And it was especially good to have one of our Rooty Hill squad OGs back for a visit! There’s nothing better than seeing a familiar face back amongst the crew, even if it was just a visit.

A great morning of running, plenty of laughs and another solid Wednesday Signature Session in the books.

The squad keeps showing up, putting in the work and making those Wednesday mornings count.

Great job legends!

02/09/2026

A marathon teaches you something you can’t learn anywhere else.

Somewhere in those 42.2km, you discover that you’re capable of far more than you thought.

When your body says stop, your mind finds a way forward. Every setback, doubt and difficult kilometre becomes part of the journey.

The medal is great. The time is great.

But the real achievement is discovering just how strong, resilient and amazing you really are.

You didn’t just finish a marathon.

You proved something to yourself. ❤️🏃‍♂️

02/09/2026

🏆🔥 WINNING WEDNESDAY – TCS SYDNEY MARATHON EDITION! 🔥🏆

This week we’re celebrating Irene, Lesley and Shannen! 🏃‍♀️🏃‍♀️🏃‍♀️

On Sunday they took on the TCS Sydney Marathon on a gorgeous Sydney day and all three produced fantastic results! ☀️🌉🏅

Months of hard training, plenty of kilometres, niggles and setbacks all came down to one day — and when race day arrived, they put it all together.

For Irene and Shannen, it was their marathon debut, taking on the unknown and discovering what 42.195km is really about. For Lesley, it was marathon number two, with a little more experience of the highs, lows and surprises that come with the territory.

All three can now call themselves marathoners — a pretty exclusive club, with less than 1% of the population ever completing one! 👏

As a coach, I couldn’t be prouder. ❤️

It’s not just the results, but the commitment, resilience and dedication to the training that got them there. I know the whole squad is incredibly proud of you all.

Congratulations legends! 🏅🔥

Now… what’s next? 👀

02/09/2026

Wednesday Signature Session – “Fireworks”

We certainly lit things up on The Rooty Hill this morning! And what about that sunrise?

Today’s Long Hill Repeats – “Fireworks” session used every bit of The Rooty Hill, with the squad tackling a different combination of grade and length on every repeat. Short and sharp, longer climbs, steeper sections and everything in between — no two efforts were quite the same!

The constant changes challenged the legs, lungs and running form from start to finish. It was all about adapting to the hill in front of you, finding the right effort and getting the most out of every repeat.

But today wasn’t just about smashing the hills.

It was also a chance for our TCS Sydney Marathon crew to take things a little easier, enjoy a recovery-focused session and, most importantly, catch up and debrief on their marathon successes. After months of preparation, hard training and plenty of kilometres, there were certainly a few stories to share!

A great morning of running, recovering, reminiscing and plenty of laughs.

Big effort from the squad, big congratulations to our marathoners, and another fantastic Wednesday morning in the books!

Now… who’s keen to find out what we’ve got planned for the next one? 😏

26/08/2026

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!

19/08/2026

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!

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Rooty Hill, NSW

Telephone

+61422233463

Website

http://www.upcoaching.com.au/

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