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Hamersley Run Club

The Hamersley Run Club is a twice a week running program. The first half of the program focuses on building your aerobic (base) fitness. The second half of the program focuses on building your speed.
The sessions are designed to be completed on grass and take between 45 and 60 mins to complete. There are lots of options in the sessions so choose what best suits your fitness level.
If you have any questions, you can email: HamersleyRunClub@gmail.com and one of our Run Club coaches will get back to you!
Equipment Needed:
  • Smart device to view the Run Club activities on.
  • A second smart device that you can access an interval timer on, we suggest using the Interval Timer - HIIT Workouts app...
    ... or a stop watch and someone to time for you.
  • 2 cones to mark the shuttle distances. If you don't have cones you could use water bottles.
  • Yoga mat or towel.
  • Mini bands; these ones from Kmart are perfect because they are cheap and come in different strengths.
Setting Up The Hamersley Run Club

Set up your access to the Hamersley Run Club by following these steps:
1
Save this link to the digital home program session onto the home screen of your smart device.
2
Access the link and select your name.
3
Select the Run Club session you'd like to complete.
4
Move through the activities.
5
Complete the weekly challenge at the end of the session and submit your score.
6
The Run Club sessions work best if you can recruit a parent, sibling or friend to help you with the timing of the activities and for encouragement. Make sure if it's a friend you employ social distancing and set up no closer than 2m from each other.
A Run Club leaderboard will be posted on this page after every weekly challenge.
Tag us on Instagram at @hamersleynetballclub and use the hashtag #HNChomeprogram to show us your speed and stamina. Remember to wear your Hamersley uniform.
Any questions, please email us and one of the Run Club coaches will get back to you.
Week 1 Top Ten Leaderboard
Everyone who completes a weekly session will be awarded an entry into the draw for a $200 Rebel Sport Voucher! The draw will take place at the end of the Home Program season.
Name
Age Group
Week 1 Challenge
How many 20m shuttles (at maximum effort) can you complete in 30 seconds?
Marni Cloete
18U
9
Sofaia Talemaira
18U
9
Charlotte Riding-Frizzell
15U
8
Georgia Morgan
Open
8
Giorgia Pezzando
15U
8
Kya Stokes
15U
8
Abbey Smith
15U
7.5
Maddie Hunter
Open
7.5
Tahlia Greene
18U
7
Zjana Herangi
Open
6.5
Published: 30 March 2020