written by Matt Casos

Training plans and programs are fundamental to all athletes who are striving for success.  The idea of a training plan or program is to structure your training around ‘everyday life’ to enable you to strive towards a particular goal or set of goals. The following basic guidelines will help all individuals create the perfect training plan:

• Set your goals
-Goal setting is fundamental to all training plans and programs.
-Goals range from finishing a particular fun run, beating personal bests or simply running to improve your general fitness and wellbeing.
-Runners set a number of short term and long term goals to focus on over a period of time.
-Goals need to be written down and be quite specific in what you’re aiming to achieve.
-Goals to be realistic and achievable so don’t be afraid to discuss them with family, friends, work mates and fellow training partners.

• Consistency is the key
-The key to becoming a fitter, faster and injury free runner is to be consistent in your training over a long period of time.
-Adopting a regular program that incorporates a min of 3 running sessions per week.
-Experienced runners and those aiming for half marathon distances and beyond should aim to run up to 6 days per week.
-Example-  1 x long run, 1 x hills session, 1 x speed session and 3 x recovery runs.
-Sessions should be spaced out during the week so that a hard run (e.g. hills session, speed session, race) is followed up by an easy recovery run or rest day.
-The key to improving is to become a consistent runner i.e. replicating this pattern of training week in week out

• Rest and Recovery is good
-Rest days are as important as training days especially for runners who are just starting out or coming back from a long layoff including injuries.
- Recovery in between training sessions is vital to an athlete improving and staying injury free.
-Rest periods also advised for runners who are feeling fatigued, tired and run down
-Rest is also important in the lead up to a race. This sharpening up effect will ensure that you can be at your optimum on race day.

• Adopt a long term approach
The saying ‘Rome wasn’t built in a day’ certainly applies to distance running and it’s advisable to adopt a long term approach if your hoping to improve your fitness and performances over time.  Distance running requires a long period of sustained running over many years with the distances, amount of sessions and other factors increasing gradually over time as the body develops.  By adopting a long term approach, this will allow athletes time to build up and achieve goals that they would have never thought possible in the past.

Example – Weekly Training Plan

* The above example is fictitious and should not be replicated without consulting your doctor first.

Burnie 10km 2010 - Group Photo

The TUF Burbury House Runners Group was formed in 2010 as an iniative of The Hutchins School boarding students along with resident tutor Mr Matt Casos and the director of boarding Mr Josh Hanek. The goal of the group was to encourage exercise amongst both the students and staff of the house with many participating several times a week throughout last year.  A ten week challenge was proposed to the runners leading up to the  Burnie Ten Fun Run in October 2010 with a squad of 17 committing to the event. I am pleased to announce that all of the TUF Burbury House Runners Group  completed the 10km course, many in personal best performances. This is an outstanding achievement considering that for many this was their very first fun run.

In 2011 the TUF Burbury House Runners Group will meet 3 afternoons a week Monday 4pm, Wednesday 4pm and Friday 5pm outside the Hutchins Gym with all The Hutchins Staff, students and parents welcome. The squad caters for all types of fitness levels and there is no cost involved in the training. This year the group will be putting in teams to compete at the following fun runs throughout the year:

10^th April- Round the River (Bellerive)- 10.3km

15^th May – City to Casino (Hobart)- 11km/7km

19^th June- Launceston Ten- 10km

16^th October- Burnie Ten- 10km

If you would like more information on the TUF Burbury House Runners Group please contact Burbury House Resident Tutor Matt Casos on 0457 005 129.

2010 Burnie Ten Results- TUF Burbury House Runners Group

Matt Casos (staff)- 37.54min 51^st

Tony Shaw- 39.51min 86^th

Josh Hanek (staff)- 45.53min 353rd

Skye Sissing (Gap student)- 44.54min 298th

Harsh Makharia (student)- 44.45min 284th

Yash Makharia (student)- 53.50min 1045th

Ed Cotton (student)- 49.46min 665th

Will Campbell (student)- 47.39min 496th

Hugh Johnston (student)- 56.24min 1260th

Will Fisher (student)- 57.12min 1326th

Jack Bignell (student)- 57.55min 1398th

Fenn Gardner (student)- 59.43min 1530th

Richard Gardner (parent)- 56.57min 1308th

Will Burbury (student)- 55.18min 1171st

Isaac Denholm (student)- 1.12.38min 2220th

Neville Bates (student)-  56.45min 1291st

Total Participants- 3303

Best Regards,

Matthew Casos

Both are in great form and will hopefully run really well against a strong field of runners.

Stephen O’brien – 185m handicap

Tony Shaw           – 195m handicap

For anyone keen to go and watch/support the race is on at the Ipswich Turf Club and starts at 3.15.  Entry into the turf club for the day is about $5 i think.

Only 14 Sundays to go!!

Please note that Steve and Tony will be regularly training on Sundays at Mt Cootha so please get in touch with them for training times etc.  Just a reminder about the Big Hit Park Run still going strong every Saturday 7am Griffiths Road, Limestone Park.

A 4week block of TUF Running Coached Sessions will commence from Monday 24th May until Thursday 17th June 2010 in Limestone Park, Ipswich. Further details will be out in the coming weeks but your support in these sessions would be greatly appreciated. Sessions will cater for all athletes from beginners to advanced.

Great to hear of an old face making his comeback last night at training.  Hopefully the entire squad will be back in force in the coming weeks ensuring that 2010 will be a fantastic season for all involved.

The 2010 TUF Running training and racing apparel have been designed and will available for purchase in May. They look excellent and I would like to thank Laurelle Franklin from IHF who has taken over the marketing and website design and maintenance for TUF Running.

Finally I am happy to announce the following businesses who are sponsoring TUF Running in 2010. Thanks for your fantastic support it is greatly appreciated.

Fishing rods and gear ipswich

Ipswich Fun Run

Garden Sheds

Regards
Matt Casos

14^th Feb           Hobart Challenge Series Triathlon      Hobart, TAS                          1.5km/40km/10km

14^th March       Super Sports Centre Fun Run Series  Runaway Bay, QLD             5km

26^th March       Asics Mooloolaba Twilight 5km          Mooloolaba, QLD                  5km

28^th March       Mooloolaba Triathlon               Mooloolaba, QLD                  1.5km/40km/10km

11^th April         Super Sports Centre Fun Run Series  Runaway Bay, QLD             5km/8km

2^nd May           Super Sports Centre Fun Run Series  Runaway Bay, QLD             5km/10km

8^th May            One Mile Gift                                                  Ipswich, QLD                                    1600m

16^th May          38^th City to Casino Fun Run                Hobart, TAS                          11km

21^st-23^rd May   Warwick Pentath                                 Warwick, QLD                      Various

30^th May          Super Sports Centre Fun Run Series  Runaway Bay, QLD             5km/15km

6^th June            Doomben Fun Run                              Doomben, QLD                     21.1km/10km

20^th June          Super Sports Centre Fun Run Series  Runaway Bay, QLD             5km/10km

4^th July             Gold Coast Marathon Festival             Gold Coast,QLD                   42.2km/21.1km/10km

11^th July           Rail Trail Fun Run                               Fernvale, QLD                       8.3km

18^th July           Launceston 10                                      Launceston, TAS                   10km

25^th July          Ipswich Park 2 Park Fun Run         Ipswich, QLD                       21.1km/10km/5km

8^th August       Sun Herald City 2 Surf                     Sydney, NSW                       14km*

17^th Oct           Skilled Burnie Ten Footrace            Burnie, TAS                         10km*

31^st Oct           Noosa Triathlon                                   Noosa, QLD                          1.5km/40km/10km

Calender subject to change with events yet to be finalised

* Official Ultimate Fitness Tour 2010

What a year its been for Team Ultimate Fitness members in 2009. The highlights for me have been the outstanding sucess experienced with the Beginners Sessions with many regulars rapidly improving their fitness levels in just a matter of weeks; The 4th Annual SydneyCity 2 Surf Trip continues to get bigger and better with no less than 11 personal bests over the challenging 14km course; The success of the junior squads with 3 athletes making it through to State and National levels and one athlete winning a medal at the Australian Youth Championships; and last but not least our Triathletes in the group who competed at various races throughout the year including representatives at the World Triathlon Championship on the Gold Coast.

A special thanks must go to my sponsors Ipswich Hospital Foundation and Big Hit Teamwear for your help and support throughout the year. I am sure our relationship will continue to strengthen and prosper throughout 2010 and beyond. Last but not least I would like to thank my family, friends and all athletes who have made Ultimate Fitness & Multisport Training such as success in its debut year.

I would like to formally invite you and your partner to the Ultimate Fitness Xmas party 2009. It’s in Brisbane on Saturday 12th December. For full details please email matt@ultimatefitness.com.au

Regards
Matt Casos

Nudgee College student Sam Battistan has upstaged Team Ultimate Fitness runners by taking out the innagrual Moogerah Mash Dash 4 Cash Fun Run. The year 8 student off 6.40min handicap completed the 3.1km circuit in 13.39min to take the title ahead of fellow Nudgee College student Riley Webster (6.40min). John Stumer (1min) finished 3rd a mere 1 sec ahead of Stephen O’brien (6min) with Sue Stumer (1.30min) rounding out the top 5.

A big congratulations to all those who supported the run with all money raised going to the Ipswich Hospital Foundation. The next club race will be the Santa Handicap at the Big Hit Park run on December 19th 2009.

Aayden Dodd & Coach Matt Casos

11. Josh Just- 0MIN
12. Hannah O’Brien- 30SEC (3km course)
9. John Stumer- 1 MIN
8. Tim Steinhardt- 1 MIN
10. Sue Stumer- 1.30 MIN (3km course)
7. Paul Fyfe- 1.30 MIN (SCRATCHED)
6. Kym Jaenke- 5 MIN
5. Matt Casos- 5.30 MIN
1. Stephen O’Brien- 6 MIN (CURRENT RECORD HOLDER 19.06MIN)
4. Riley Webster- 6.40 MIN (3km course)
3. Sam Battistan 6.40 MIN (3km course)
2. Tony Shaw- 6.40 MIN

Rego and Numbering: 7am
Start Time: 7.30am
Prize: $50 (first across line)
BREAKFAST AFTERWARS INCLUDING LAVAZZA COFFEES
PROCEEDS TO THE IPSWICH HOSPITAL FOUNDATION

Favourite to take out the event is course record holder Stephen O’brien though he will have to give up a 6min head start to win it. Backmarker Tony Shaw is back from a long spell and a good result would not surprise. The ever improving veterans John Stumer and Paul Fyfe have good marks and should give a good sight. The real queries are with Kym Jaenke and Matt Casos who have been both sighted doing secret squirrel training in readiness for a big assault. Last but not least we have the 3km runners who have already given the handicapper nightmares in lining up form. All in all it makes for an intriguing race with the winner surely not to be known until the final straight.

Many thanks must go the Stumer family for providing this wonderful setting, to all those who have agreed to partake in the event and last but not least to the IPSWICH HOSPITAL FOUNDATION for providing the equipment on the morning. Cost of the event is $10 per person with first across the line receiving the $50 prize purse. Your entry also includes breakfast and unlimited lavazza espresso coffee. Remaining funds will gladly be donated to IHF.

Here is the preliminary field with the final field and marks announced Friday 10am (Eastern Darra Time).

12. Hannah O’Brien- 0min (3km course)
11. Josh Just- 0min
10. Sue Stumer- 1 MIN (3km course)
9. John Stumer- 1 MIN
8. Tim Steinhardt- 1 MIN
7. Paul Fyfe- 1.30 MIN
6. Kym Jaenke- 5 MIN
5. Matt Casos- 5.30 MIN
1. Stephen O’Brien- 6 MIN (CURRENT RECORD HOLDER 19.06MIN)
4. Riley Webster- 6 MIN (3km course)
3. Sam Battistan 6 MIN (3km course)
2. Tony Shaw- 7 MIN