Running Schedule
**All coached group sessions are $10 for casual members, $5 for basic coached runners and no cost for premium coached runners.**
Group long runs are all free.
Tuesdays and Thursdays at 6AM. We do a 10min warm up followed by the session of the day at 6:20AM.
Caulfield park
https://maps.app.goo.gl/dsgmkYVYe9bMrTbV8
Meet before 6:00 AM where we will do a brief warm-up with some drills and activations before starting the prescribed session for the day.
Tuesdays have more focus on short and more anaerobic speed. Sessions such as 10 x 400m or 8 x 1km. Great for building a higher VO2 max. Thursdays are more tempo-based and can be anything from 10 x 1 min faster, 1 min slower or 10km tempo - all sessions are based on your current fitness level.
You will also have the opportunity to ask questions on anything related to your running.
* Note, please do a brief warm-up before arriving or include one between 6-6:10.
Tuesdays and Thursdays at 6AM. We do a 10min warm up followed by the session of the day at 6:20AM.
Ballam Park car park, Frankston.
https://maps.app.goo.gl/tdv3KvPRsJGJYzBS8
Meet before 6:00 AM where we will do a brief warm-up with some drills and activations before starting the prescribed session for the day.
Tuesdays have more focus on short and more anaerobic speed. Sessions such as 10 x 400m or 8 x 1km. Great for building a higher VO2 max. Thursdays are more tempo-based and can be anything from 10 x 1 min faster, 1 min slower or 10km tempo - all sessions are based on your current fitness level.
You will also have the opportunity to ask questions on anything related to your running.
* Note, please do a brief warm-up before arriving or include one between 6-6:10.
For those at Ballam Park, there are toilets and lights so no need for a head torch. Men's and women's showers are available so you can get to work straight from training too.
Sunday runs, 7:00 AM start
Locations vary. Often around Frankston, Elwood and Brighton Beach. Stay posted for locations on our Strava and WhatsApp groups.
Check our Strava and WhatsApp groups for upcoming group runs. Please arrive early for a 7 am start and then head off for approx 90-120mins. Depending on your specified long run, you can do more before or afterwards.
We will look to get together afterwards for coffee at a local cafe. All members, friends and family are welcome.
Saturday sessions. These are often as part of a park run where we all run our own pace.
Locations vary.
Approx 7:30 AM start.
Be sure to join our WhatsApp groups for upcoming park runs.
Depending on your specified run, you can do more before or afterwards. If you're doing less, you can do a few less reps.
We will aim to get together afterwards for coffee. All friends and family are welcome to join.
**All coached group sessions are $10 for casual members, $5 for basic coached runners and no cost for premium coached runners.**
Group long runs are all free.
Our locations.
Our training locations are Caulfield Park and Ballam Park.
FAQ's
Do I need to be at a certain level to train with Evolve Run Club?
If you can run 5km then that's all we ask! We cater for athletes of a variety of abilities, experiences and destinations. Whether you're aiming for your first 10km or your 10th 100 miler, there is always someone to keep you company and encouraged.
How does Evolve Run Club's coaching differ from other coaches?
We have adopted a formula that fits in with making the most of your precious time. We understand that life happens so we try to make running as enjoyable as possible. They draw on past experiences to promote a positive culture where everyone can thrive.
How much do the group sessions cost?
For those on the basic plan, sessions are $5 per session and fully inclusive for those on a premium plan. For new athletes looking to get started, sessions are $10.
You have nothing to loose. Your first week is FREE.
What are the main differences between basic and premium coaching?
The main differences are that the premium model includes all of the group sessions, has a better level of analysis and allows for a monthly phone chat at your initiation. Details can be found on the "What We Offer" page.
How are payments processed?
Payments are processed through Xero accounting. Invoices will be sent out each month and direct debit is encouraged.
Cash or wireless payments for casual sessions are ok.
Can I bring a friend to the group runs?
Yes of course, bring a friend with you to the sessions to help settle your nerves. For the weekend runs, all are welcome. We are all friendly here.
What happens if I change my mind about needing a coach?
We generally ask for a minimum 3 month commitment. This enables us to have the opportunity to make any changes and allow for a safe, long term progression of improvement.
Sign up, try us out see how you go. Though, we hope you chose to stay longer.
What happens if I get injured?
Your coach will make any adjustments to your program as required. For those on the premium model, your coach can communicate with your health professional should you require and formulate a plan to best aid your recovery.
Can I change plans from basic to premium?
Yes, you can upgrade or downgrade at the end of your current block of training. However, please inform us of your intention to change your plan before your monthly fee's have been charged.
Can I change between coaches?
You can change between coaches at anytime. Our coaches meet up regularly and will hand over your current progress, any niggles and your goals going forwards.
How is my privacy ensured?
Your personal information is confidential and if any personal data is shared or accessed, we will seek to gain your consent of approval prior to sharing any personal data.
Client Testimonials
I’ve been coached by Dion since May 2017, I couldn’t recommend his coaching services enough. It’s been life changing continuing my running journey with personalised coaching. By following the monthly training program, feedback, and guidance, I’ve been able to achieve my personal running goals of running a sub 3 hour marathon. This has also enabled me to gain entry into world marathon major events. It’s been an absolute pleasure to work with Dion’s professional, practical and enthusiastic approach.
Andrew Dubar
Dion has been my coach for the since 2017, I originally went to Dion as I had been doing all my own training for 3+ years but not improving much and I really wanted to step it up and improve my times. So I thought what better way than going straight to the best.
I can not recommend Dion highly enough, he is very passionate about his coaching and has pushed me out of my comfort zone at times but it has resulted in my running/race times improving to the best I've done. I look forward to many more PB's to come under Dion's guidance.
Mark Berry
From the day we first spoke I was attracted to dion’s professionalism not only from his initial questions, to his individual programming, to the variety in sessions (no two weeks are the same) and is constant communication. It was clear to me that he was invested in my improvement as an athlete.
We had a really good block prior to two bays and I ran a great time achieving my goal of a sub 3 hour 28km. Feb/March were sub par on my behalf due to work and family commitments but not once was I pressured by dion. He was supportive and adjusted my training accordingly.
As I write this testimonial I have just come of the biggest month since we started and completed 100% of my sessions and the support and encouragement I have received from Dion has been great. We got a podium and top 15 in the two races I have completed in May.
I really encourage everyone to seriously consider coaching from Dion because you will not be disappointed and I’m confident that like me you will see improvement and enjoyement from your running.