On your marks runners!

The Cooks River Fun Run is returning for 2018! Mark Sunday 24 June in your diaries and get training.

Registrations open 9am Tuesday 3 April!

Stay tuned to our Facebook page for updates on all Strathfield Council events.

EVENT INFO

The_Course
  • 5km out and back course – officially certified by Running Australia
  • Runs adjacent to the Cooks River and takes in part of one of Sydney’s best cycle and walking tracks, The Bay to Bay Cycleway.
  • Login to Garmin Connect to view course in kilometres.
CertifiedAccurateCourse

The 2017 Cooks River Fun Run –
Athletics Australia Official Measured Course

This event is open to runners and walkers of all ages and abilities with several categories across the four events: 5km run, 10km run, 2km kids run, 5km walk and 10km relay.

Below are the fees for 2018:

Entry Fees Early Bird Standard
Adult 10km $35 $45
Adult 5km $30 $40
Child 10km (Under 18) $25 $30
Child 5km (Under 18) $20 $25
2km Kids Run (12yrs and under) $15 $20
5km Walk (open) $20 $20
10km Relay (open) $30 $40

Entry fees include a requested tax deductible component of $5,
which will be donated to Bowel Cancer Australia.

  • Early Bird discounted entries close at midnight on 9 June
  • Online entries at standard pricing will remain open until 3pm Friday 23 June
  • Race day entries will be taken from 6:40am at Freshwater Park

5km run

  • 12yrs and under male & female
  • 13 – 17yrs male & female
  • 18 – 29yrs male & female
  • 30 – 39yrs male & female
  • 40 – 54yrs male & female
  • 55yrs + male & female

10km run

  • Under 18 male & female
  • 18 – 29yrs male & female
  • 30 – 39yrs male & female
  • 40 – 54yrs male & female
  • 55yrs + male & female

2km kids run

  • 12 and under male & female

Walk

  • Open to all ages

10km relay

  • Open to all ages
Cooks River Run_6400
Event Details
  • Race bibs are collected on the morning of the event from 6.40am
  • Water stations will be located at the turn around points (2.5km and 5km)
  • Open to all ages and abilities
  • Warm up sessions will be conducted prior to each race start
  • Presentation to category and overall winners will be held following races
  • Luck Draw prize open to all participants
  • Free bag drop service at Freshwater Park from 6.40am
Bag Drop Service

A free baggage drop off service will be available to all participants on event day at the Bag Drop marquee at Freshwater Park.

All participants who wish to utilise this service must detach the bag drop tag from their race bib (received at the registration area when check-in) and tie it around their bag for identification (elastic bands available).

Bags will be held within the baggage compound and will only be able to be collected if your race bib number matches the number on the bag tag.

  • Limit one bag per person – please secure all items
  • Bag drop will open from 6:40am to 11:10am on event day
  • Please note: This area will be supervised at all times however, the organisers take no responsibility for lost or stolen items.
Race Day Times
  • 6.40am Late registrations and bib collection opens at Freshwater Park
  • 6.45am Free shuttle bus from Strathfield station commences
  • 8.00am 5km registration closes, event marshalling
  • 8.05am 5km Run warm up
  • 8.30am 5km Run start
  • 8.34am 2km Kids Run start
  • 8.35am 5km Walk start
  • 8.40am 10km registration closes
  • 8.45am 10km Run/Relay warm up
  • 9.10am 10km Run/Relay start
  • 9.20am 5km presentation
  • 10.10am 10km presentation
Get the photos!

GeoSnap will be onsite to capture the day! Download the photos 24-48 hours after the race.

CooksRiver_0335-cropped
Parking

Free street parking is available in Ada and Wilson Streets and streets surrounding Freshwater Park.

Public Transport

The nearest train station is Strathfield. For more information on public transport options call the Transport Info line on 131 500 or visit www.131500.com.au.

Free Shuttle Bus

Strathfield Council will operate a free return shuttle bus service from Strathfield Station to Freshwater Park from 6.45am on the day.

To get the shuttle bus from Strathfield Station, exit to the southern side (toward Strathfield Square) and proceed to the kiss and drop bus zone and sign marked Cooks River Fun Run SHUTTLE BUS STOP HERE to wait the bus. The bus will depart approx. every 15-20 minutes from 6:45am until approx 8.15am.

The bus will return participants to the station following the conclusion of the race.

 

RACEFIRSTSECONDTHIRD
5km Male Overall$100 cash PLUS a $600 voucher for Vision Personal Training North Strathfield$30 voucher for Pancakes on the RocksSigned Football courtesy of Channel 9
5km Female Overall$100 cash PLUS a $600 voucher for Vision Personal Training North Strathfield$30 voucher for Pancakes on the RocksSigned Football courtesy of Channel 9
10km Male Overall$150 cash PLUS a $600 voucher for Vision Personal Training North Strathfield$30 voucher for Pancakes on the RocksSigned Football courtesy of Channel 9
10km Female Overall$150 cash PLUS a $600 voucher for Vision Personal Training North Strathfield$30 voucher for Pancakes on the RocksSigned Football courtesy of Channel 9
5km & 10km age category
M&F 12yrs and under
M&F 13-17yrs
$30 voucher for Pancakes on the RocksMedalMedal
5km & 10km age category
M&F 18-29yrs
M&F 30-39yrs
M&F 40-54yrs
M&F 55+yrs
$600 voucher for Vision Personal Training North StrathfieldMedalMedal
10km Relay (open)2x $200 voucher for GFitness RhodesMedalMedal
Lucky DrawTBC
  • All participants will be provided with a medal and certificate with their online results.
  • Overall winners are not eligible for age category prizes.
  • There are no prizes for the 5km walk.

Follow us on social media for event updates!

RESULTS

Cooks River Fun Run
 5KM MALE   5KM FEMALE  
RankNameTimeYear NameTimeYear
1Max Neumann15:392012Bronwyn Hager17:272017
2Liam Woollett15:472012Jessica Guo17:472015
3Jake Stollery16:072014Taylor Porter18:502015
4Martin Timms16:372010Georgie Farrar18:572017
5Wayne Bulloch16:562015Wendy Walker19:012011
6Nicholas Ratsilis17:062017Suzanne Harrington19:222015
7Bradley Mowlam17:132013Elmarie O'Regan19:352011
8Jake Moore17:142011Alexandra Field19:462017
9Nelson Santos17:272017Sheree Webber19:492015
10Daniel White17:292013Sally Lynch20:012010
10Nick Roberts17:292012
 10KM MALE   10KM FEMALE  
RankNameTimeYearNameTimeYear
1Kieran Roche33:09:002015Lauren Hamilton36:13:002014
2Julien Benmokhtar33:27:002012Lauren Reid36:48:002017
3Tom Middleton33:39:002015Suzi Heaton38:42:002014
4Neil Pearson33:43:002015Louise Noble38:43:002017
5Brendan Davies33:48:002010Michelle McAdam38:50:002015
6Jake Stollery34:00:002012Elise Baker38:58:002013
7Dani Andres34:07:002011Bronwyn Hager39:02:002014
8Dean Degan34:14:002015Gemma Jenkins39:44:002014
9Michael Cantley34:19:002011Daniela Burton39:49:002017
10Deak Zsombor34:36:002013Renee Simon39:55:002014

TRAINING PROGRAM

Program Structure
This program has been designed so that training doesn’t have to be done on any specific day. Just fit your training in when you can rather than on specific days. The program is a general one, that is targeted for endurance and being able to build up to 10km.

During any of the training sessions, if you need to walk, then please do so. Everyone is different and unique. It’s about having fun and improving your fitness. Keep it simple and just keep putting one foot in front of the other.

WEEKRUN #1RUN #2OPTIONAL SESSIONRUN #3 LONG RUNDI’S NOTES
Week 1Run 16 minutes, walk 1-3 minutes (repeat)Run 25 minutesCross train 30 minutes6km continuous
RPE 6
Cross training can be on a bike, walk, swim, whatever you like really. It could also be a class like yoga or stretching and core work.
Week 2Run 20 minutes, walk 1-3 minutes (repeat)Run 40 minutesCross train 30 minutes8km continuous RPE 6Easy does it, ease into all of your sessions. Remember, if you need to walk, do so. Recover and start jogging again at a pace that suits you.
Week 3Run 24 minutes, walk 1-3 minutes (repeat)Run 45 minutesCross train 30 minutes9km continuous RPE 6You’re half way there! Awesome work.
Week 4Run 26 minutes, walk 1-3 minutes (repeat)Run 50 minutesCross train 30 minutes10km continuous RPE 6Well done. No matter how fast you’ve gone, 10km is a great achievement.
Week 5Run 15 minutes, walk 1-2 minutes (repeat x3)Run 40 minutesREST
Cross Train
6km continuous
Try to beat your last 6km run RPE 8-9
Why not treat those hard working muscles to a massage, you deserve it.
Week 6Run 20 minutes, walk 1 minutes (repeat)Run 30 minutesREST Friday and Saturday before the run.RACE DAY
10km
RPE 8-10
Race week! Well done on making it to the start line. If you need to walk some parts then that it’s okay to do so, it’s about enjoying it and having fun.

Warm Up
Take the time to warm up your muscles and joints, especially now it’s cooler. This will help minimize injury. Start with a walk, to brisk walk and ease into a light jog for a good 5 minutes. If you’re an asthmatic take longer period to warm up, especially in the cold.

Cool down after your runs and stretch. Ease back to a light jog, to a walk for a good 5 minutes and then stretch. Remember your quads, hamstrings, calf muscles, glutes and hip flexors. Practicing good warm up, cool downs and stretching techniques will help aid your recovery and minimize soreness, fatigue and injury.

Rate of Perceived Exertion (RPE)
You will notice some of the runs will have a RPE, meaning “Rate of Perceived Exertion”. It is a scale to rate intensity for your training with 1 being the easiest and 10 being the hardest. Use this as an indication for how hard your session should be.

Cross Training
Only do this session if you’re not fatigued from the week and want to do a little more. All times are approximates for cross training, so if you’d like to do a 45 min yoga class, go for it. The idea is active recovery and NOT to get your heart rate up high.

Long Run
There are many purposes and benefits to your long run no matter what distance you’re training for. It helps your muscles and joints to adapt to longer distances, increases your endurance and strengthens your cardiovascular system. Long runs help you become a more efficient runner and are key to any running program. This run is your most important run of the week. If you have to miss a run during one week, then pick this one last.

Long runs should be done at a consistent pace. It’s not an all-out effort, but rather a slow easy-medium effort. You should be able to talk during your long run. You can’t sing, but you can talk!

REST
Rest days are equally as important as training days. It allows your muscles to rebuild, recover and refresh. This means you will be able to train harder is your sessions.

Take a rest day after your long run every week, give those muscles and joints time to recover. If you’re still sore after a day, then take 2 days off. A rest day before (unless it’s a cross training session) and after your long run is preferable.

Listening to your body is imperative to the best preparation possible. We’re all different so do what you need to do for you. This means that if you’re not feeling well, then rest that day. Don’t push through sickness, you’re likely to get worse and need more time off.

Race Day Congratulations on making it to the starting line. Here are a few tips:

    • Wear clothes that you’ve trained in to avoid any chafing issues or discomfort.
    • Fuel your body and eat breakfast approx. 1:30 hours earlier. This varies depending on the individual and you should practice eating times and types of food before event day to help eliminate any stomach discomfort. Some race day options can be- peanut butter, banana on toast or oats. Keep it pretty simple and remember experiment with this before your runs.
    • Try not to go out too fast. It’s easy to be caught up in race day energy and go too hard. Pace yourself wisely. Find a pace that is challenging, but maintainable for the duration of the run. If you have any extra energy towards the end, then go for it. Look for a consistent effort or a negative split (faster) pace at the end.

SPONSORS

2018 Registrations opening soon!

For information on 2018 registrations, follow us on social media or contact Strathfield Council’s events team by completing the contact form or:

Phone: 02 9748 9999
Email: events@strathfield.nsw.gov.au

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