Code.Endurance

Master Your Running Performance.

Brookvale

Balgowlah

Warriewood

Code.Endurance

Master Your Running Performance.

Brookvale

Balgowlah

Warriewood

Welcome to Code.Endurance!

Our Endurance program is ideal for anyone aiming to enhance their running stamina, from beginners tackling their first 10km to seasoned runners preparing for ultra-marathons. Led by our expert endurance coach, Riley Kilpatrick, this program offers personalised coaching and programming to ensure you excel on race day.

Program Highlights

Expert Coaching

Train under the guidance of Riley Kilpatrick, who will provide tailored programming and support.

Flexible Training Schedule

Choose from 2 or 3 days a week to fit your lifestyle and goals. Structured Training Blocks: Benefit from 4 x 12-week training blocks and 4 peak weeks throughout the year, designed to align with various race events.

Integrated Strength Training

We recommend pairing this program with in-gym strength sessions to optimise your overall performance and preparation.

Whether you’re aiming for a personal best or just looking to complete your next race, our Endurance program will help you train effectively and perform at your best.

Endurance Program Overview

Running Event Programming and Planning

7km & 10km

01/02/2025

Training Details

2 x Group Runs p/week - 1 x Tempo Run + 1 x Easy/Social Run

1 x Extra Run Programmed p/week

2 x Strength & Conditioning Sessions

Tempo Run Program

Warm-Up

Jog from Queenscliff Surf Club to Manly Oval

.

Tempo Set

4 x 4 mins @ 6-7 RPE

2 mins slow jog/walk recovery.

Cool-Down

Jog back to Queenscliff Surf Club.

Easy Run

5-7km at conversational pace.

Location may vary weekly (e.g., Manly one week, Curl Curl the next).

Long Run

60 mins at conversational pace to build aerobic base.

Optional group run on Saturdays or Sundays, bi-weekly or monthly.

Additional Benefits

Weekly/fortnightly educational videos.

Calf strength and ankle stability exercises.

Endurance training and nutrition tips.

Recovery strategies.

Ready to start your journey?

Schedule a call with Riley or a member of our team to discuss how our endurance program can help you reach your running goals

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Meet Riley K.

Riley K

Endurance Coach

Brookvale

Riley is a dedicated fitness coach at Code 5 Brookvale, with extensive experience in strength and conditioning.Riley’s specialised education and certifications enable him to create tailored programs that help athletes reach their peak performance.

Qualifications

✔Holds Certificate III and IV in Fitness from TAFE NSW.

✔Certified Level 1 Strength & Conditioning Coach by the Australian Strength & Conditioning Association (ASCA).

✔Running & Endurance Athlete Coach Level 1 & 2 certified by the International Sports Sciences Association (ISSA).

Experience

▸Current Strength & Conditioning Coach / Personal Trainer at Code 5 Fitness (Brookvale, Balgowlah and Warriewood).

▸Interim S&C coach for an elite level women’s football team + 2 years

▸Running Coach for a local women’s premier league team

▸Ex Elite Footballer, 10+ years for Manly United FC, Northern Tigers FC as well as a years experience playing overseas

▸Current Elite Triathlete representing Manly Vipers Triathlon Club

Track your progress with MyZone

We proudly have Myzone at all of our locations.


If you have an apple watch or smart watch you can join myzone & be shown your heart rate live on the screen.

If not, you can buy a Myzone band from us and keep track of workouts in the gym or outside, accurately tracking your heart rate & giving you live feedback of every effort.

Meet Our

Endurance Coach

Riley K

Brookvale