Lazy Runner
Running is one of the safest and most effective forms of cardio and fitness training. It is also the
most flexible of all fitness programs and offers the greatest benefits in cardio fitness, weight loss or
maintenance of weight.
Lazy Runner offers a safe, effective, achievable running program for all fitness levels. We also
incorporate variety, fun, flexibility and socialibilty into our running formula.
What to Expect?
We offer two different run sessions: A Muck Up session and Ho Hum Runs
Muck Up Sesh
This Lazy Runner session is based on variety and mixing things up. Different styles of training and
running are implemented weekly. Some of the types of training include:
-Sprinting
-Hill Running
-Tempo runs
-Cross Training
-Beach Running
-Agility Drills
-Fartlek Training
-Fun Team Events
-Deep Water Running
-Cross Country Running and much more
This type of training helps to build fitness, strength and power. It encourages your body to adapt to
different styles of running and terrain. These training methods also provide variety, fun and bring
more depth and enjoyment to your running.
Some of these training sessions can be challenging, some could be very different to what you expect,
some can be be alot of fun, but be assured you will gain benefits from all of them in various ways.
At the end of this session, emphasis will be placed on a good stretching routine, especially lower
body. Stretching is vital after running, as it improves flexibility, aids cool down by regulating blood
flow, and is great for injury prevention.
Ho Hum Run
No matter what level you join Lazy Runner at, this is the morning when you will always run your
longest run.
Each Runner will increase their distances on a weekly basis.
You will follow your individual running program, which will outline the distances you should be safely
running each week, with the view to reaching your personal running goals.
Lazy Runner will run as a team, with your coach to guide you, distances will be clearly outlined for
you, with runners finishing when they have run their required course.
The course will always remain the same for this session, to allow you to track your distances and
time, and to help you progress weekly. You will run at your most comfortable pace, with the
emphasis on running further each week.
This Session is a low pressure run, chiefly designed to increase your endurance levels along with the
distance you can run (so just kick back and enjoy the beautiful scenery).
After approx. four weeks of the Lazy Runner program, you will be able to estimate a pace time for
yourself. This time can be used to set yourself times and distances you are able to run and will help
to work towards your running goals.
At the end of this session, the group will go through some stretching routines. This is an ideal time
for the group to discuss how their run went and to exchange some ideas on running. It is also a good
time to talk to Marie about your progress and how you feel your program is going.
Other Benefits of being a Lazy Runner
-Individual Program to suit your level of fitness and running ability
-Motivational-ongoing coaching, tips and advice
-Variety- different styles of running and training
-Goal Setting
-Location- beautiful outdoor locations
-Social- part of a team
-Economical- no join up fees- and a range of packages available
Our running programs are suitable for all levels of runner and we can help with a number of running
and health related goals. Here are a few examples:
-Get fit
-Weightloss
-Improve health
-Become motivated
-Run a sub 50min 10km
-Run 5km without stopping
-Achieve higher fitness levels
-Run the 10km leg of a Triathlon
-More defined body shape and tone
-Run a PB over your favorite distance
-Run a marathon(Lazy Runner says every runner should do it
Session times at Lazy Runner Southern Highlands
•
•
•
•
•
Monday 6.15am Muck Up Session (Bowral/ Moss Vale area)
Tuesday 6am alternates between Muck up and Ho Hum run (Robertson)
Wednesday 6.15am Muck Up Session (Bowral/ Moss Vale area)
Thursday 6am Ho Hum Run (Wallaby Hill Farm, Belmore Falls)
Saturday 7.30am Ho Hum Run – various locations
Please note than in order to provide variety in our training we use different locations. To stay in
touch with this you can check out the following:
Website http://www.lazyrunner.com/southern-highlands-running-clubs
Facebook: https://www.facebook.com/lazyrunnersouthernhighlands?ref=hl
We also have a program of other outdoor exercise sessions, click here for more details as well as
Barre Attack.