Phillip Island
January 2017 Training Camp on Phillip Island
There will be a running camp from Tuesday, January 24- Sunday, January 29 on Phillip Island, which is a 90-minute drive from Melbourne in Victoria.
Every session will have the flexibility of catering for runners of all levels. You can do as much of or as little of the program as you wish. Standards range from absolute beginners right up to experienced runners of all ages.
Cost for the camp is:
- $400 per person if you are in a room for 3 or 4 (with 3 or 4 beds) ($200 deposit per person is required to secure your booking- this is part of your total payment)
- $550 per person if a couple sharing a Queen room or two friends sharing a twin room; ($270 deposit per person is required to secure your booking- this is part of your total payment)
- $850 to be in your own room. ($425 deposit per person is required to secure your booking- this is part of your total payment)
First in with their deposits are guaranteed a spot at the camp. (non-refundable; part of your payment). So pay your deposit and email Sean Williams at sean@melbournepack.com.au to let him know you are coming and what bedding option you are seeking. Spots are limited- so be quick!
PAYMENT DETAILS:
Please pay directly into my account (be sure to include your name next to your payment); bank details are:
BANK: | CBA |
ACCOUNT NAME: | King and Williams |
BSB: | 06 2320 |
Account Number: | 1004 3111 |
Accommodation:
Meet at 10 Beach Rd, Rhyll, Phillip Island to check in. Some of you will be staying very nearby at the second house at 6 Franklyn St Rhyll, Phillip Island, but must meet at the Beach Rd house first of all. We are staying in a couple of beach houses very close to the beach in Rhyll on Phillip Island. Each house is well equipped with comfortable beds, bathrooms, toilets, kitchens, dining areas, laundry, lounges, TV, DVD players and verandas.
The houses are very close to pristine bush trails and a tranquil beach and local shops and cafes. Surfing beaches, massive sand dunes, the penguin reserve, the main town Cowes (with restaurants, pubs, supermarket, etc.) are all a 10min or shorter drive away. The local beach is ideal for swimming, deep water running, canoeing, kayaking, stand up paddle boarding and fishing. In fact, two stand up paddleboards will be free for us to use for the entire camp at no extra cost!
Meals and Food:
Obviously, nutrition is important because of the amount of training that we will be doing. All meals must be self-catered or bought. We will go to some local pubs and restaurants for dinner on some nights- however it iwi be up to you whether you want to “eat in” or “eat out each evening. night. Each house has at least one kitchen with all cooking facilities provided for those who need to cook any meals.
Getting there and transport:
There are two transport options.
- Drive directly to Phillip Island. Those with a car who offer to drive other runners to camp activities will get a $100 discount on their camp price.
- Fly to Melbourne airport (Tullarmarine) then catch the bus to Phillip Island (must be pre-booked)
The actual address of your house will be given to you on booking. Those arriving by bus will be picked up from the local bus stop on the island.
ITINERARY
TRAINING PROGRAM
Tuesday, January 24-
2.00pm- 4.00pm: Meet at 10 Beach Rd,
Rhyll, Phillip Island to check in. Some of
you will be staying very nearby at the
second house at 6 Franklyn St Rhyll,
Phillip Island, but must meet at the Beach
Rd house first of all.
4.45pm- warm up jog on local trail to
grass oval for speed session. Up to
15x200m reps off a 1min 30sec cycle. Cool
down jog on local trails back to houses.
Wednesday, January 25-
6.30am- 10min drive to dirt road. 6.45am.
Easy run on rolling country dirt road to
Pyramid Rock (amazing feature on the
coast). Great photo ops. Harder run back
on return. Options of run distances
between 8km and 18km
11.00am- Cross training combos. Attempting
various cross training activities such as
SUP reps, swimming reps, porpoise reps,
wading reps and running squat jumps.
5.00pm- Easy run on local trail- between
6km-10km option
Thursday, January 26-
6.30am- 15min drive to sand dunes. 6.50am-
warm up on trail. 45min sandhill session,
cool down on trail.
11.00am- Pilates by the Bay
5.00pm- Easy run on local trail- between
6km-10km option
7.30pm- See Penguins (entrance fee
additional)
Friday, January 27-
6.30am- 13min drive to Kilcunda. 6.45am-
Run on hilly country roads with amazing
coastal views (on mainland near island)
Options of run distances between 8km and
18km
11.00am- Cross training combos. Attempting
various cross training activities such as
SUP reps, swimming reps, porpoise reps,
wading reps and running squat jumps.
5.00pm- Easy run on local trail- between
6km-10km option
Saturday, January 28-
7.00am- 10min drive to Churchill Island.
7.15- warm up jog, drills, strides.
8.00am- ParkRun 5km, cool down jog.
9.00am- Coffee/breakfast on Churchill
island. (stunning views!) Tours of
Churchill Island Heritage Farm available
later in morning (extra cost)
11.00am- Stretching by the Bay
5.00pm- Easy run on local trail- between
6km-10km option
Sunday, January 29-
6.00am- 13min drive to rail trail at
Kilcunda. 6.15- Run on Rail trail
following Bass Coast (on mainland near
island) Options of run distances between
10km and 30km+
10.00am- check out
- There will be the opportunity to see some of the amazing tourist sites on the island such as the Penguins arriving on the beach at dusk, Pyramid Rock. The Koala Conservation Centre, the National Surfing Reserve and historic Churchill Island.
- There will be the opportunity to go in the Phillip Island ParkRun 5km on Saturday, January 28 @ 8.00 am.
If you have any questions about the camp, please call me on 0412 206 821