Squad Training & Program Guidelines - Nail Can Hill Run

After previously successful team and individual results in Nail Can Hill runs, we are inviting you to join the Fab4Fitness training in preparation for the coming annual Nail Can Hill Run.

Training Program Guidelines:

Oct to Dec: Base Preparation Phase:        Cross-training and endurance sessions are the key sessions of this phase.

Jan to Feb: General Preparation Phase:  Strength and speed sessions are the key sessions of this phase.

March to April: Specific Preparation Phase:  Strength-endurance and hills training are the key sessions of this phase.

Base & General Preparation Phases: The squad sessions will follow the NCHR training guidelines. During the first two phases (October to February) we will offer weekly, three running sessions and cross-training sessions. See the Squad Training page of the Fab4Fitness website. For the last phase, (the specific preparation phase), we will offer weekly 3 to 4 run training options. This phase will start the first week in March and will run for 9 weeks. The 9 week program will be published in February, allowing you to follow it individually or by joining the squad sessions. As you will see there will be plenty of training opportunities. As in the past, quality and key sessions will be the edge for successful preparation towards the run of the year!

Specific Preparation Phase: Strength-endurance and hills training are the key sessions of this year's program. Each week the program will feature a speed session, a strength or Fartlek session, a long slow distance session and a short recovery run. Also some cross training sessions will feature in the program to allow you to diversify your routines. The NCHR Training Program with the full session descriptions are free for current squad members holding the F4F Full Program Card or the F4F Family Full Program Card. For non F4F squad members, details of the NCHR Training Program can be obtained by contacting Fabrizio 02 6020 6042 or info at Fab4Fitness.com

Squad Training: For the squad session training timetable check the Weekly Squad Training

Personalised Training Programs and On-Line Training Programs: These programs will be tailored in accordance with your training commitments, goals and level of fitness. They will be designed considering your working and social commitments and family needs. Contact us for more information.

Nail Can Hill Run Entry: Click Here

Fab4Fitness Teams:

Fab4Fitness Team Entry: If you are planning to enter the event and you are not involved in representing any other team, please enter the Team Sporting Category writing Fab4Fitness as the team name. The new NCHR site is now live with online entries available. The team entry system requires you to ensure that we all enter under one team name. Please call the team Fab4Fitness. Any other combinations such as Fab4Fitness Male team etc, will be generated by the computer as another team. Slow or fast, you are all welcome to run with us. I appreciate your support. The more we are, the better we are!

If you enter on line, the Fab4Fitness team is one of the team options. I just tried again and it is working.

1) go to the official NCHR website
2) click ENTRY ONLINE
3) select "TEAM"
4) select “I would like to search for an existing team” select Fab4Fitness
5) then follow the prompts

Thanks, Fabrizio

Race Day Meeting Point: We will set up a meeting point early Sunday morning near the finish line where you can leave your gear and regroup after the race. Bring your own chair.

F4F Squad Singlet: Squad run race singlet from NIKE and Asics $25. It is made from DryFit material and it is available in junior, ladies and senior sizes. Sizes available: S/M & M/L. or Squad Run Singlet made from Cool-Dry material. $15 Sizes available: S/M & M/L. To see the styles Click Here. To purchase please contact Fabrizio ASAP. Limited number available.