South West Run Squad

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Bunbury, WA
South West Run Squad

Running programs for all ages and abilities, from the beginner to the elite runner, the track and the road runner.

Expert advice to optimise your training and prevent over training.

� Come join the squad and hit all your running goals! �

16/06/2026

‼️EVENT ALLERT‼️

Open to Run Squad members and non-members.
Come down and join the Run Squad in a structured interval session.
I’ll help set your paces and effort levels to get the most out of the set session.
Do all of this in a very relaxed and welcoming environment.
Who - Any levels and abilities
- Squad members and non-Members
When - Tuesday 16th June
Where - Corner of Richmond St (north) and Oliver St. (Open area next to the Inlet)
Time - 5pm sharp
Cost - Free to Squad members
- Free to non-members first time
- $5 to non-members after first attendance
What - Structured Interval session to improve Running Threshold and fitness.

‼️See you all there‼️

Message me for more details through Insta or FB or [email protected]
Or at www.southwestrunsquad.com.au

07/06/2026

‼️PB Alert‼️
Jumping for joy is a must when you run a marathon PB.

Dimitra in only her third marathon has taken off 18 minutes from her previous time to run an incredible Personal Best at the Brisbane marathon.
This lady is an absolute pleasure to coach. She works hard, she consistently turns up and gives her all at every challenge that I set her.
It wasn’t the perfect campaign as it had its own challenges along the way but your resilience really showed through as you kept plugging away, trusted the process and now you have this amazing time to show for it.
A very well-deserved achievement for you and you now get to relax, enjoy and celebrate this amazing result.
A very proud coach moment. Congratulations once again 💪💪💪
❤️
www.southwestrunsquad.com.au

03/06/2026

‼️Intervals explained‼️
Keeping it simple, but what are intervals?
Interval sessions are periods of hard running followed by periods of recovery.
They are one of the most effective ways to improve fitness as they allow you to spend time running at a higher intensity than you could maintain continuously.
So, why do we do intervals?
1. Improve aerobic fitness.
2. Raise your lactate threshold.
3. Improve running economy.
4. Increase speed.
5. Strengthen the heart.

Depending on what you’re training for, there are different types of intervals that you can do.
Short speed intervals, VO2 Max intervals, Hill intervals, Threshold intervals, are just some of the types you can do.
I’m quite specific with the intervals that I set for my athletes but don’t be scared if you’re a recreational runner and you’re looking to include these into your weekly plan. The best way to start is to do equal time hard efforts with equal time recovery.
An example would be 6×2 minutes hard with two minutes recovery. Once you feel comfortable with that then play around with either lengthening the hard efforts or reducing the recovery. Just remember to do only one step change at a time.
Getting your paces right for these sessions is important as well, but I’ll leave that for another day to explain.
Intervals teach your body to become comfortable being uncomfortable by allowing you to repeat high-quality efforts and accumulate more time at a beneficial intensity.

Comment ‼️Intervals‼️below if you need help to introduce these into your running program.
www.southwestrunsquad.com.au

28/05/2026

What’s your warmup routine? Are you even doing one?
I know as runners. This is something that we tend to forget or easily skip.
In a perfect world before every run, we do a little jog, dynamic stretching, some form drills and strides.
Most of us don’t have time for all of that, yet doing a little warmup before each run, especially our quality sessions is just so important.
The video above shows two exercises with a resistance band that I’ve introduced into my warmup that takes only a couple of minutes. ‼️Crab walks and Cowboy walks‼️
I find so helpful to fire up my hammy’s, my hip flexes and my glutes. I also add some calf raises static holds to help with my calves and Achilles.

let me know in the comments what your warmup routine is.

www.southwestrunsquad.com.au

20/05/2026

‼️Running in the south West‼️

Come on Southwest runners, where’s your favourite place to run?
I’m always looking for new spots to explore
SO
Drop your recommendations below ⬇️
AND
Swipe left to see where this amazing video was taken. ⬅️⬅️⬅️⬅️

14/05/2026

‼️EVENT ALLERT‼️ Details below.

Open to Run Squad members and non-members.
Come down and run on the Bunbury athletic synthetic track and join in the structured session.
I’ll help set your paces and effort levels to get the most out of the set session that I’ll be running or I can help you fine tune any session that you want to do.
Do all of this in a very relaxed and welcoming environment.
Who - Any levels and abilities
- Squad members and non-Members
When - Thursday 14th May
Where - Bunbury Athletics Track (west side)
Time - 4:30pm sharp
Cost - Free to Squad members
- Free to non-members first time
- $5 to non-members after first attendance
What - Structured running session to improve speed, strength, running form and fitness.

‼️See you all there‼️

www.southwestrunsquad.com.au for more details.
❤️

13/05/2026

‼️Easy runs, are you going too hard?‼️

Your easy runs might not be easy enough.
If you can’t hold a conversation while running, you’re probably pushing too hard and that limits your progress, limits your ability to put in the harder effort on hard days and delays recovery.

Slowing down feels weird at first, but it’s how you build real endurance.

DO YOU KNOW YOUR EASY PACE?

If you need some guidance with getting your easy runs feeling easy then comment “EASY”

Go to website for more information
www.southwestrunsquad.com.au
coach

06/05/2026

‼️Why most runners Plateau‼️

Most runners don’t lack effort or motivation …they lack structure.
If you’re running the same distance at the same pace every week, your body has no reason to improve. That’s where progress stalls.
Small changes, like
- adding intervals,
- adjusting pace, or
- increasing volume gradually
Make a massive difference overtime.

If you feel stuck, it’s probably not you. It’s your plan.
I pride myself as a running coach, to not only provide you with a running program but a plan to progress.

‼️ Comment “PLAN” if you’d like me to help you create a running program that keeps you progressing toward your goals‼️

COME AND JOIN THE SQUAD AND HIT ALL YOUR RUNNING GOALS!!

04/05/2026

‼️EVENT ALLERT‼️ Details below.

Open to Run Squad members and non-members.
Come down and join the Run Squad in structured interval session.
I’ll help set your paces and effort levels to get the most out of the set session.
Do all of this in a very relaxed and welcoming environment.
Who - Any levels and abilities
- Squad members and non-Members
When - Tuesday 5th May
Where - Corner of Richmond St (north) and Oliver St. (Open area next to the Inlet)
Time - 5pm sharp
Cost - Free to Squad members
- Free to non-members first time
- $5 to non-members after first attendance
What - Structured Interval session to improve Running Threshold and fitness.

‼️See you all there‼️

Message me for more details through Insta or FB or [email protected]
Or at www.southwestrunsquad.com.au

30/04/2026

‼️EVENT ALLERT‼️ Details below.

Open to Run Squad members and non-members.
Come down and run on the Bunbury athletic synthetic track and join in the structured session.
I’ll help set your paces and effort levels to get the most out of the set session that I’ll be running or I can help you fine tune any session that you want to do.
Do all of this in a very relaxed and welcoming environment.
Who - Any levels and abilities
- Squad members and non-Members
When - Thursday 30th April
Where - Bunbury Athletics Track
Time - 4:30pm sharp
Cost - Free to Squad members
- Free to non-members first time
- $5 to non-members after first attendance
What - Structured running session to improve speed, strength, running form and fitness.

‼️See you all there‼️
www.southwestrunsquad.com.au

Address

Bunbury, WA
6230

Website

http://www.southwestrunsquad.com.au/

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