Cheers to the Sun Run! Highlights from the After Party

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

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?

Ready to start your journey?

Get 14 days of unlimited access to Code.Fit classes—completely free! Experience expert coaching, structured workouts, and a supportive community. Claim your free trial now by scheduling a call with Riley or a team member to get started

Here’s what you’ll get

1-on-1 Nutrition & Goal-Setting Session

Get expert guidance tailored to your lifestyle and goals, with monthly progress check-ins to keep you on track.

Exclusive Access to TrainingPeaks Premium

Track your performance, monitor progress, and optimize your training with real-time insights.

14 Days of Unlimited Training

Enjoy full access to Code.Fit classes. Non-members get unlimited classes, while members benefit from a structured 14-day running program.

SUN RUN

February 2025

Pushing Limits: How I Ran 30km for My 30th with Code.Endurance

When I set the goal of running 30km for my 30th birthday, I had no idea where to begin. I’ve always loved running, but that kind of distance felt completely out of my league. That’s when I reached out to Riley for guidance, and it was the best decision I could have made.

He created a plan that was both achievable and structured to fit seamlessly into my routine, keeping me accountable every step of the way. Without his support, I honestly don’t think I would have followed through. But I did—and I’m beyond proud of myself for completing it!

I never imagined I’d actually run 30km in my life, but here I am, proving myself wrong. Huge thanks to Riley and Code.Endurance for making it possible—I’ll definitely be back for my next crazy challenge! - Lucy Chambers

From Struggle to Strength: How Smart Training Made Me Love Running

I used to dread running. Every time I went for one, it felt like a struggle, and I never really saw progress. I used to think running for distance was the best way to get better at running but since following a proper running program and prioritising 2 runs a week I have seen a HUGE improvement with my ability.

With an already busy training week I prioritised 1 x interval session and 1 x tempo run per week and this fit is so well for me and I was able to see a huge improvement in my performance. For the first time in my life, I actually started to enjoy running because I could feel myself getting stronger, fitter, and faster with each session.

Riley’s guidance helped me train smarter, not harder, and suddenly, I was hitting PBs I never thought possible.

Now, running doesn’t feel like a chore—it’s something I look forward to because I know I’m improving every time I step out. Best decision I ever made! - Mikaela Reffold

Riley K

Endurance Coach

Meet Riley K.

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