Running 4 Happiness Project

Running 4 Happiness Project Local Canberra Running coach and personal trainer here for all things running! Always moving forward ❤️ Running is and always will be a passion of mine.

We love what we do and we are trying to bring happiness and create a running family that will last for years to come! This led me to becoming a qualified Personal trainer & Recreational Running Coach so that I could share what I have learned, my experiences and knowledge helping you along with your running journey and helping you get to where you want to be with your running. Whether you are a b

eginner runner, an experienced runner looking to add strength and Conditioning, someone looking for a training plan that is specifically for you, or a someone looking for that extra bit of running motivation and support... Then we can help. Please feel free to reach out and tell me a little of what you want to achieve, and let's get you to where you want to be with your fitness and running :)

Kind regards,

Sean

Speed sessions place a higher level of stress on the body compared to easy running.This stress affects both the muscular...
30/05/2026

Speed sessions place a higher level of stress on the body compared to easy running.
This stress affects both the muscular system and the nervous system. While these sessions are important for improving performance, they also require adequate recovery to be effective.

Recovery is where the body adapts to the work that has been done.
Without sufficient recovery, fatigue can accumulate and reduce the quality of future sessions. This can lead to inconsistent performance and increase the risk of injury.

Recovery is influenced by many factors, including sleep, nutrition, and how your training is structured across the week. It is not just about taking time off, but about allowing the body to return to a state where it can perform well again.

Balancing hard sessions with appropriate recovery is what allows consistent progress over time.

Simple takeaway: recovery allows speed work to translate into long-term improvement.

The recovery run is often the most underrated session of the week, but it plays a huge role in helping your body adapt t...
29/05/2026

The recovery run is often the most underrated session of the week, but it plays a huge role in helping your body adapt to training. Running at an easy, relaxed pace increases blood flow to tired muscles, helping deliver nutrients and remove waste products from previous hard sessions.

More importantly, recovery runs help reduce stiffness, maintain consistency, and build aerobic fitness without adding significant fatigue. Sometimes the goal isn't to run faster or harder—it's simply to help your body recover so you're ready to attack the next key session. 💪🏃‍♂️

I think we all can admit we've done this at some point
29/05/2026

I think we all can admit we've done this at some point

💪 Build Strength. Move Better. Feel Stronger.If you’re looking to improve your fitness, build strength, and feel more co...
29/05/2026

💪 Build Strength. Move Better. Feel Stronger.

If you’re looking to improve your fitness, build strength, and feel more confident in your training, my one-on-one personal training sessions are designed to help you do exactly that.

At Running 4 Happiness Project Gym in Fraser, every session is tailored to you — your goals, your experience level, and what your body needs.

Whether you’re:

A runner wanting to stay injury free and perform better
Getting back into training after time away
Looking to build strength and overall fitness
Or just wanting guidance and structure

We focus on what actually works.

Sessions typically include:
🏃 Movement and form assessment
💪 Strength training tailored to your needs
🔥 Conditioning and fitness work
🧠 Ongoing coaching, support, and progression

This isn’t a one-size-fits-all approach. It’s personalised coaching in a private gym environment where the focus is on helping you improve safely and consistently.

If you’ve been unsure where to start, or you feel like you’re not getting the most out of your training, this is a great place to begin.

📩 Feel free to send me a message if you’d like to chat or organise your first session

And another day done and dusted, last session with Lily this evening at Lake Ginniderra.
28/05/2026

And another day done and dusted, last session with Lily this evening at Lake Ginniderra.

Let’s face it… I was absolutely cooked before I even laced up this afternoon. Third heavy load week back trying to rebui...
28/05/2026

Let’s face it… I was absolutely cooked before I even laced up this afternoon. Third heavy load week back trying to rebuild some pace, what’s shaping up to be my biggest run week in a long time, and the fatigue was definitely sitting deep in the legs today.

The 1st session was a fartlek designed to mix up the paces for a total of 40 minutes. The second was 200m uphill, 200m downhill, 45 seconds recovery… repeated 12 times with 45 seconds rest. I can safely say I'm cooked and in need of a feed.

But honestly, that’s part of the process.
Not every session is about feeling amazing or hitting perfection. Sometimes the biggest wins come from simply showing up tired, putting in the work anyway, and refusing to back off when the body starts negotiating with the mind.

3 heavy weeks down. A long way to go.
But the foundation is being built again, one tough session at a time.

This morning wrapped up the final session of our 10-week block, and what a session it was — a coned fartlek designed to ...
27/05/2026

This morning wrapped up the final session of our 10-week block, and what a session it was — a coned fartlek designed to challenge runners to change gears, stay focused, and learn how to control effort under fatigue.

Sessions like this are fantastic for building pacing awareness, improving speed endurance, and teaching runners how to adapt and respond during changing race conditions — all while keeping training fun and engaging.
But more importantly… this block has been about so much more than fitness.

Over the past 10 weeks, we’ve watched runners grow in confidence, consistency, resilience, and belief in themselves. Some have chased PBs, some have rebuilt fitness, some have simply shown up week after week despite life throwing challenges their way — and every single one of those wins matters.
As coaches, there’s nothing more rewarding than watching people achieve things they once doubted were possible. The progress across the entire group has been genuinely inspiring.

A huge thank you to everyone who has been part of this block. The support, energy, laughs, encouragement, and commitment each week is what makes this community so special ❤️💛💚
And the exciting part?
We’re only getting started.

We’re already looking forward to the next block kicking off in July, and after seeing what this crew achieved over the last 10 weeks, we can’t wait to see what comes next 🔥🏃

Next up in our Running 4 Happiness Project Ambassador introductions is the amazing Amy ❤️💛💚Amy has been a huge part of t...
27/05/2026

Next up in our Running 4 Happiness Project Ambassador introductions is the amazing Amy ❤️💛💚

Amy has been a huge part of the Running 4 Happiness Project family for quite some time now and her passion, dedication and love for running is genuinely inspiring to watch.

Since joining R4HP, we’ve had the pleasure of watching Amy cross so many finish lines, always supported by her incredible partner Matt and the kiddos Charlotte and Jack, who have also become such a valued part of the run fam. Together they embody exactly what Running 4 Happiness Project is all about… support, positivity, community and sharing the joy of running with others.

If you’ve been to Parkrun around Canberra, chances are you’ve probably seen Amy and Matt there helping organise the legends each week. They were also a massive part of our very first Woden Parkrun takeover, helping orchestrate everyone (including myself 😂) on where to be and what to do to make the morning such a success.

The support, smiles and positive energy Amy and the family bring every single week never go unnoticed and we honestly feel incredibly lucky to have them as such a huge part of this community.

We asked Amy what running means to her and this is what she had to say:

“What I love about running is that you only get what you put in. It may not be immediately visible but if you keep showing up consistently, the effort will be rewarded. Running teaches me discipline, patience and resilience. Not only am I building physical fitness but also mental strength.

People often think in sport you have to be number one to win. But in running it is about how you show up for yourself. It isn't about beating someone else (although there is nothing better than a sprint finish!). Each time you lace up those shoes and step out onto the road or trail you are choosing to better yourself.

I love running because not only do you get to challenge yourself, but you also get to be part of something bigger. It connects you to the land, with other people and gives you a sense of belonging to a community. It is the quiet nod as you run past someone on your usual lake loop, the new best friend you make at the start of a race, the group running together laughing and chatting on a Sunday morning long run, or the person who stops mid-race to help a fellow runner in need.

I love that my partner Matt and I get to be part of the Running 4 Happiness Project family and support others to grow and find the joy in running. You will often find us at Parkrun with the R4HP family and our kids. Seeing our kids enjoy running, setting their own goals and making new friends is an absolute privilege.

It is really special that we get to share our passion with our kids and others. So next time you see a R4HP shirt at Parkrun or out on the trails, come say hi!”

Make sure to say hello if you see them at a Parkrun soon :)

VO₂ vs Threshold: Understanding the DifferenceVO₂ max and threshold training are often discussed together, but they targ...
27/05/2026

VO₂ vs Threshold: Understanding the Difference

VO₂ max and threshold training are often discussed together, but they target different aspects of performance. VO₂ max refers to the maximum rate at which your body can use oxygen during exercise. Training at this intensity involves higher effort levels and typically shorter durations.

These sessions challenge your cardiovascular system and improve your ability to deliver and utilise oxygen.

Threshold training, on the other hand, focuses on the intensity you can sustain over a longer period without accumulating excessive fatigue. This is often described as a “comfortably hard” effort. It improves your ability to maintain pace and delay the onset of fatigue.

Both types of training are important, but they serve different roles.
VO₂ work tends to be more intense and shorter in duration, while threshold work is more controlled and sustained.
Understanding the difference allows you to apply the right type of effort depending on your training goals.

Simple takeaway: different intensities create different adaptations, and both have a place in training.

26/05/2026

Splish splash time 🌧️🌧️🌧️🌧️

🌧️ Huge effort this morning legends 🌧️The weather definitely tested everyone a little today, but seeing everyone still s...
26/05/2026

🌧️ Huge effort this morning legends 🌧️

The weather definitely tested everyone a little today, but seeing everyone still show up, put in the work and support each other was awesome to see.

This morning’s coned fartlek session was a great way to finish off the block. Sessions like this are fantastic for improving aerobic fitness, speed endurance, recovery between efforts and learning how to run by feel rather than always relying on the watch.

Most importantly though, today marked the end of another incredible 10 week block and we just want to say a massive thank you to every single person who has been part of it.

Whether you were chasing PB’s, building confidence, returning from injury or simply showing up consistently each week — you should be proud of yourself. The improvement across the group over the past 10 weeks has been amazing to watch.

We truly appreciate every one of you being part of the R4HP run fam ❤️💛💚

And the good news… we restart again in July 🔥

We’ll be hosting a FREE return session in the first week of July before kicking off the next official 10 week block shortly afterwards.

Keen to join the fun, hopefully with some dryer conditions then please send me a message and I'll answer any questions 👏

Address

Canberra, ACT

Website

Alerts

Be the first to know and let us send you an email when Running 4 Happiness Project posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Share