Fletch – Running Science director
Jacko – Head Coach
“You want it? Work for it.” – Coach Jacko
About –I’ve helped develop Running Science training since 2016. I am a level 2 accredited run coach with ANSW and full time primary school teacher at Leichhardt Public School. Living in Coogee my running hotspots are The Bay, Centennial Park and Coogee to Bondi walk.
Run history – Completed my first official race of 14k, City 2 Surf in 2009 in a time of 1.27.15 starting at the back of the pack. Last year I finished that same race in 52.48 from the preferred athletes at the front. If you asked me in 2009 if I would be running as much or as fast as I do today I would laugh at you, but with a good community, attitude and drive I believe anyone can be a runner.
The why – Ibelieve that running and lifestyle go hand in hand, fitting your program to your work, family and other commitments is crucial. A balance is needed but of course some things may need to be dropped, it all depends on how much you want it. Running can’t just be a hobby or a one off, it needs to become a consistent part of who you are. Consistency is key to training and results, patchy training is a recipe for injury.
Top 3 tips
- Find a run buddy or group. The push and positivity is great for training.
- Always have a goal race / time / distance. That carrot at the end of all your training.
- Take the good with the bad. Rain doesn’t hurt, early mornings can be hard and injuries come with the territory. Smile, recover, cross train and keep moving!
Coach Jackos top stats:
Rhodes 5km parkrun 2018 – 17.36
Sydney Striders 10km Homebush 2017 – 36.48
Goldcoast Marathon 42.2km 2018 – 2.57.36
UTA100 2017 – 13.25.06
GNW100 miler – 35.11.00Next goal…. UTMB100 miler 2019
I’m an Inner West localoften seen plodding around the Bay Run and CBD.
After four good years of racing (2014-17), I’ve shifted my focus away from chasing illusive Personal Bests (PBs) to simply staying fit and socialising.
I started running in 2011 because I was growing bored of soccer and a doctor told me I was ‘overfat’. I started at 5k – a struggle – and eventually built into a 3 day a week routine. Inevitably, the competitive and social element of running took hold.
I have since completed many fun runs from the 5k to 42.2k distance. My first marathon was Melbourne 2012 (2:52). Since then, I’ve completed another either including three in 2016: Canberra (2:29), M7 Marathon (2:33), Melbourne (2:32). I’ve taken a (temporary) break from marathons but no doubt will return in the future. For now, 10k and 21.1k is my distance.
My philosophy is to enjoy running as a hobbyand stay uninjured. Other tips include:
Think long-term, not just the next race;
Build a consistent base of fitness before ramping up speedwork;
Marathon template: 100k per week, 1 long run (30k), 1 speed session, lots of sleep.
Coach Hoeytop stats
Half Marathon PB: 71:04 (9th, SMH Half 2017)
Marathon PB: 2:29 (2nd, Canberra 2016)