How to Train Smarter: A conversation with three MUAC elite distance runners

MUAC development squad coaches Elly and Dan are hosting a panel-style discussion and Q&A with three of MUAC's finest distance runners: Rosie Donegan, Isaac Hockey, and Zac Newman (bios below).

This event is aimed at development squad athletes -current and prospective- as well as any club member, friend or affiliate, who may be new to running or simply interested in learning from some accomplished athletes.

The first half will be a panel-style discussion. The conversation will draw on the knowledge and experiences of Rosie, Isaac and Zac, and centre on the concept of training 'smart'. We will cover some of the fundamentals of distance training including:

• load management and finding consistency
• elements of a training plan
• injury prevention and management
• race preparation and recovery
• tips on training through lockdown

The second half will be an open audience Q&A. This is an opportunity to ask all of your wildest running questions, so bring them along! We welcome questions from runners of all abilities.

ATTEND

This event will be run over zoom (if you don't already have it, sign up and download for free via that link). Please RSVP by registering to this event. A zoom link will be emailed to the address provided on the day.

GET IN TOUCH

If you have any questions about the event or suggestions of topics you would like covered, email devsquad@muac.org.au

ATHLETE BIOS

Rosie Donegan is a long-distance runner and law student. Rosie competes in a variety of events including track, cross country, and road races and specialises in the 3000m steeplechase. In 2019 she was the fastest Australian in the discipline with a time of 9:37.38. Rosie is the MUAC record holder across multiple distances including 3000m (9:17.15) and 3000m SC. Rosie has represented Australia in both mountain running and cross country, and she holds a 5000m personal best of 15:49.96, a 1500m personal best of 4:18.81 and a half-marathon personal best of 1:13:27.

Rosie has recently returned to Melbourne after living in the United States for 8 years and competing in the NCAA Division I Cross Country and Track and Field for the University of New Hampshire, and the Battle Road Track Club in Boston. Rosie is currently completing her juris doctor degree at Monash, and coaches for Wesley College.

Isaac Hockey has been a member of Melbourne University Athletics Club since 2016. He is the current club record holder over 1500m (3:38.49) and 3000m (8:01.21). Isaac has represented Australia at the World Under 20 Championships and World University Games.

Isaac is a Level 2 Community Athletics Coach. The greatest challenge he has faced as a coach is trying to find ways to ensure his brother sticks to the assigned program! Isaac uses coaching as a means of sharing his athletic experiences and hopefully nudge people towards their goals.

Beyond the track, Isaac graduated from The University of Melbourne in 2019 with a major in Immunology. He will commence a Doctor of Medicine in 2022. Juggling the various pursuits of life has been tricky – it isn’t easy to memorise chemokine signalling pathways after a long run and a day at work!

Running has granted Isaac the opportunity to compete overseas and train in luxurious locations such as the alpine resorts of Switzerland. However, what keeps Isaac running are the simple things: a coffee and muffin at Naughty Boy after Parkville parkrun, the running community, and the mental and physical benefits that are offered to all, irrespective of the performance on the track, road or trail.

Zac Newman has been a a member of MUAC since 2010, with a wealth of experience in track, cross country and road races spanning over 20 years of training and competitive experiences across the globe. He has competed in major marathons include London, Chicago and the prestigious Lake Biwa Marathon in Japan, as well as finishing in the top 10 at the Melbourne Marathon on two occasions.

As a junior he was a state representative at numerous Australian Cross Country Championships. Moving into the senior ranks, Zac's success has been on the road, collecting state titles whilst representing Victoria across the half marathon and full marathon distance, as well as wins at the Run Melbourne, Great Ocean Road Half Marathon, and Townsville Marathon Festival.

PBs:

• 10k 30:25
• Half marathon 66:55
• Marathon 2:25.01

Career highlights:

• 4th Steigen 10k , 2017
• 1st Great Ocean Road Half Marathon, 2017
• 1st Townsville Half Marathon, 2017
• 4th Melbourne Marathon (1st Victorian - State Champion), 2016
• 3rd Melbourne Marathon 10k, 2014
• 1st Run Melbourne 10k, 2012
• Accredited Level 1 running coach