
THE 212 RUNNING CO.
THE 212 RUNNING CO.
“Graceful Pursuit Of A Superior Self” - UVU CLUB
The Location - NEWCASTLE, AUSTRALIA
Newcastle, Australia is a vibrant coastal city located in New South Wales. Known for its stunning beaches, rich history, and thriving arts scene, Newcastle offers a unique blend of natural beauty and cultural attractions. The city's pristine coastline is perfect for surfing, swimming, and running, while its charming heritage buildings and museums provide a glimpse into its past.
-32° 55' 37.74" s
151° 46' 35.29" e
ONLINE COACHING options
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- Running for Fitness: A comprehensive guide to using running as a tool for improving fitness levels
- Benefits of Running: Exploring the physical and mental benefits of incorporating running into a fitness routine
- Getting Started: Tips and advice for beginners on how to start running for fitness
- Training Plans: Structured training plans for different fitness levels, from beginners to advanced runners
- Building Endurance: Strategies for gradually increasing running distance and improving cardiovascular fitness
- Speed and Interval Training: Techniques for improving speed and stamina through interval training
- Strength and Cross-Training: Incorporating strength exercises and cross-training activities to enhance overall fitness and prevent injuries
- Nutrition for Runners: Guidance on proper nutrition and hydration for optimal performance and recovery
- Injury Prevention and Recovery: Tips for preventing common running injuries and strategies for recovering from them
- Motivation and Mental Health: Exploring the mental benefits of running and techniques for staying motivated
- Gear and Equipment: Recommendations for running shoes, clothing, and accessories for a comfortable and safe running experience
- Race Preparation: Advice on preparing for races, from 5Ks to marathons, including race day tips and strategies
- Community and Support: Resources for connecting with other runners, joining running groups, and finding local running events
- Running Resources: Links to additional running websites, blogs, podcasts, and books for further information and inspiration.
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- Couch to 5K (C25K) program designed for beginners
- Gradually builds running endurance over 6 weeks
- Helps participants complete a 5K race
- Includes a structured training plan with specific intervals
- Starts with a warm-up walk and alternates between jogging and walking
- Progresses each week with longer running intervals and shorter walking intervals
- Provides a gradual and manageable approach to running
- Suitable for individuals with little to no running experience
- Focuses on building stamina, endurance, and confidence
- Can be customised to fit individual fitness levels and goals
- Promotes a healthy and sustainable approach to running
- Offers a pathway to improve fitness and potentially pursue longer distances in the future
- 1 on 1 Online Coaching
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- Couch to 10K (C210K) is a training program designed to help beginners gradually build up their running endurance and complete a 10K (6.2 miles) race in about 10-12 weeks.
- The program follows a similar structure to Couch to 5K, but with longer running intervals and a longer overall training period.
- It starts with a warm-up walk and alternates between jogging and walking, gradually increasing the running time and decreasing the walking time.
- The program typically includes 3-4 training sessions per week, with rest days in between to allow for recovery and prevent overtraining.
- Each week, the program introduces new challenges and gradually increases the total running distance.
- The C210K program focuses on building stamina, endurance, and mental resilience, preparing runners for the longer distance of a 10K race.
- It is suitable for individuals who have completed the Couch to 5K program or have a base level of running fitness.
- The program can be customised to fit individual fitness levels and goals, allowing participants to progress at their own pace.
- Following the C210K program can help runners develop a consistent running routine, improve cardiovascular fitness, and achieve the goal of completing a 10K race.
- It is important to listen to your body, take rest days, and gradually increase your running time and intensity to avoid injury and promote long-term success.
- The C210K program offers a structured and achievable pathway for beginners to progress from a 5K to a 10K distance, promoting a healthy and sustainable approach to running.
- 1 on 1 Online Coaching
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- Comprehensive training plans for half marathons lasting 12-16 weeks
- Tailored programs for runners of all levels, from beginners to experienced athletes
- Weekly mileage and long run progression to build endurance and prepare for the race distance
- Structured workouts and training sessions targeting speed, endurance, and strength
- Cross-training exercises to improve overall fitness and prevent overuse injuries
- Nutrition guidance for fueling and recovery during training and on race day
- Tips for race day preparation, pacing, and strategy
- Mental preparation techniques to stay focused and motivated throughout training and the race
- Injury prevention and recovery advice, including stretching and foam rolling exercises
- Gear and equipment recommendations for optimal performance and comfort
- Resources for finding local half marathons and registering for races
- Community support and forums for connecting with other runners and sharing experiences
- Success stories and testimonials from past participants
- Updates and news about upcoming half marathons and running events
- Training tools and resources, such as pace calculators and training logs, to track progress
- Links to additional running resources, such as blogs, podcasts, and training articles
- 1 on 1 Online Coaching
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- Comprehensive training plans for marathon preparation lasting 16-20 weeks
- Tailored programs for runners of all levels, from beginners to experienced athletes
- Weekly mileage and long run progression to build endurance and prepare for the marathon distance
- Structured workouts and training sessions targeting speed, endurance, and strength
- Cross-training exercises to improve overall fitness and prevent overuse injuries
- Nutrition guidance for fueling and recovery during training and on race day
- Tips for race day preparation, pacing, and strategy specific to the marathon distance
- Mental preparation techniques to stay focused and motivated throughout training and the race
- Injury prevention and recovery advice, including stretching and foam rolling exercises
- Gear and equipment recommendations for optimal performance and comfort during marathon training
- Resources for finding and registering for marathons in various locations
- Community support and forums for connecting with other marathon runners and sharing experiences
- Success stories and testimonials from past marathon participants
- Updates and news about upcoming marathons and running events
- Training tools and resources, such as pace calculators and training logs, to track progress
- Links to additional running resources, such as blogs, podcasts, and training articles specific to marathon training
- 1 on 1 Online Coaching
ENQUIRE ABOUT The 212 running co PROGRAMS
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