I I I I I I

Britany Nash X-Country National Championships Sunshine Coast, 24-26 August 2003, gold

WORKOUTS CURRENTLY AVAILABLE ON THE DISTANCE PROGRAMME

SPEED DEVELOPMENT, technique and specific strengthening e.g. circuits and Auxiliary sessions. Normally these are scheduled for Monday in an FEG program. Speed work is normally calculated against 400m pace.
AEROBIC RECOVERY and aerobic conditioning running. These are used regularly in an FEG program to support the Long Run. This type of run is schedule on Wednesday and Friday's and any second run of the day. Run easy 60 to 75% of MHR
MVO2 AND ANAEROBIC POWER type running. Run at 92% of MHR and upwards These are used weekly (normally Thursday) in all FEG programs except in the Recovery & Transition Period.
RACE SPECIFIC PACES. These may range from 800m race pace to 10,000m race pace. FEG programs schedule athletes to run at all predicted race paces at various times throughout the year. In this section you will also find TREADMILL ALTERNATIVES
FEG programs normally schedule HILL RUNNING/SUSTAINED RUNNING OR RACE SPECIFIC WORK on Saturday unless the athlete is racing or deeply into the Competition Period or in recovery mode.( Benefits of hill running) improves the fatigue - resistance of your legs and prepares your legs for harder sessions and races.
LONG RUN. This the cornerstone workout of an FEG program regardless of speciality distances. The minimum acceptable distance is 1:15 hour. Distance runners should be 1:45 hour or more. These runs are normally performed on Sundays
HILLS. Hills are an ESSENTIAL ingredient in a successful program and FEG suggests as much work as possible be done on hills.( Benefits of hill running) improves the fatigue - resistance of your legs and prepares your legs for harder sessions and races
TIME TRIALS. These are NOT done to measure improvement though they may show it occasionally. They are done to establish DATE training paces, i.e., the athlete's CURRENT pace.
RACE RHYTHM. These workouts can either be incorporated into Threshold, Aerobic Power, MVO2 workouts etc as "hard" sessions and relaxation. FEG programs do both.
SPRINT INTERVAL WORKOUTS. These workouts are always done at 400m pace or faster. The time taken for the recovery jogs should be as brief as possible.

Fearnleys Running Training Programs

Fearnleys Running Group offers the best personal coaching to all athletes of varied abilities. Keith runs sessions 4-5 times a week specifically designed for upcoming events. Techniques will be corrected, fitness will be gained at an amazing rate and success will then follow. Fearnleys Running Group also has a number of assistant coaches to offer their experience and knowledge. There will always be one assistant coach if not two as well as Keith at all training session. Also don't feel that you will be too far behind or too far in front as there will always be someone traveling at your pace. Running is an individual sport but at Fearnley's Running group, you will never be running alone.

Competing??? Keith will also attend the majority of competitions that the group competes in whether this be Little Aths, AV events or just general fun runs. When the nerves kick in or a sudden stitch occurs, Keith will be there! Personal coaching at events is very helpful to serious athletes whether it be to plan tactics or yell out times.

TESTIMONY

We first met Keith in early 2007 and were very grateful to him offering us the opportunity to coach Jessie via email. We live in country NSW and the opportunity or availability of seeking top quality face to face coaching does not exist. Keith took Jessie on board and we have worked together to simulate his coaching venues, techniques and programs. Together with Keith’s guidance, support and watchful eye over Jessie’s written diary and Jessie’s perseverance and hard work, they have achieved amazing success at both state and national level in cross country and track and field.

Jessica Sleigh
National PSSA (School Sport Australia) Track and Field - Launceston 2007
11Years Girls 800m Gold Medal – 2.22.16

2008 NSW PSSA State Track and Field - Sydney
12 Years Girls 800m – Silver Medal 2.19.44

2008 NSW PSSA State Cross Country - Sydney
12 Years Girls 3km – Gold Medal

2008 National PSSA (School Sport Australia) Cross Country – Geelong
12 Years Girls 3km – Silver Medal

2007 NSW PSSA State Cross Country - Sydney
11 Years Girls 3km – Silver Medal

2007 National PSSA (School Sport Australia) Cross Country – Perth
11 Years Girls 3km – Silver Medal
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PROGRAM SPECIALISATION

Specialising in providing coaching techniques in person and on the Internet with the best technology available which include:

Periodised programs
Video analysis
Accurate calculations of predicted times
Volume and Intensity calculators
Running Pace Calculators

PROGRAM PRIORITIES

STAGE One: During the first 2 to 3 weeks the programme will start with slow jogging and some basic running technique drills.
STAGE Two: At this point an individual running programme will be developed to suit the athlete’s requirements in their chosen sport or activity.

PROGRAM LEVELS

GOLD: For elite distance runners, maximising their full potential.
RED: Junior elite runners, for those building their way to the top.
GREEN: For athletes that enjoy running. Ages 11+
YELLOW: Designed for fun and general fitness for children. Ages 9 -11
Programs are available in metropolitan Melbourne and regional Victoria; also available on-line.

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Would you like to know more? Please contact us.