Northparkes Rotary Fun Run

Slide background

SUNDAY 17 MAY 2015

Northparkes Fun Run – Sunday 17 May 2015
| 9:00am – Northparkes 10km Fun Run |
| 9:00am – Greater 5km Fun Run |
| 10:10am – 2km Fun Run|

Welcome to the RunNSW 2015 Northparkes Rotary Fun Run to be held on Sunday 17 May. This will be the third consecutive event and each year more participants are enjoying this fantastic community event.

The event is run on semi rural roads on the outer limits of the Parkes township. The roads are entirely sealed and the late Autumn weather making for ideal running conditions. Now in its third year, the event attracts runners from all around the region and provides the perfect opportunity to visit and explore Parkes.

Be part of the annual Northparkes Fun Run on Sunday 17 May.

Map

Below is a youtube video of the Northparkes Rotary Fun Run course AND an interactive map. Make sure your browser ‘allows’ the map to be viewed.

Create Maps or find more routes in Parkes from millions at MapMyRun
Details

Northparkes Rotary Fun Run: Run the heart of the Central West!
The Northparkes Rotary Fun Run is now in it’s third year and the first regional event of the expanding RunNSW series which features iconic Fun Runs across NSW.


Greater 5km Fun Run Course
Starts on Nash Street adjacent Harrison Park and completes a simple yet scenic 2.5km out and back loop (where you turnaround at turnaround 2 on the map).

There will be 2 drink stops along the way.

10km Fun Run Course
Completes the same first 2.5km as the Greater 5km Fun Run then continues along Nash Street then Back Yamma Road.

There is a turnaround at the 3.5km mark (turnaround 1) on Back Yamma Road. From there competitors make their way back along Back Yamma Rd turning right onto Field Road at approximately 5.4km.

After running downhill along Field Road, turn right onto Nash Street and run out to the 5km turnaround (Turnaround 2).

Complete the turnaround and the 2.5km back to the finish. Always remember to run on the right hand side of the road.

For more details view the Northparkes course video on You Tube.


Northparkes Fun Run Event Timetable:

7:30am – Registrations open at Harrison Park
8:50am – Final call for all 5km and 10km competitors to go to the start
8:55am – Welcome by the Mayor
9:00am – Event start: 10km and Greater 5km
10:00am – Event start: 2km
10:30am – Presentations commence

We’ve allowed enough time between the Greater 5km and 10km races for participants to cheer on or run with their children in the 2km event.

Runners are to assemble on the start line 10 minutes before the start time.


Entry details:

Click on the Register Now button at the top of this page. Entry is online only and please note the following dates for the Early Bird Online Entry and Late Online Entry Fees.

5:00pm Friday 30 April: Early Bird online entries closes
5:00pm Thursday 14th May: Late online entries closes


Event Check in and Race Bib/Timing Tag collection:
Once you have entered, you will receive a confirmation invoice email. Please retain this for your event collection and check in. You can check in on either the Saturday or the Sunday.

1. Early check in:
We will be providing an early check in option on Saturday 16th May between 11.00am and 3:00pm at the Northparkes Oval. This is NOT essential and is only as a service so runners can simply be more organised on race day.
Participants not able to check in on the Saturday, can collect their race bib and timing tag on race day at Harrison Park from 7:30am.

2. Race day check in from 7:30am:
Please allow time to check in on the day if you do not collect on Saturday afternoon. You will pick up an athlete pack at the event ‘check in’ tent. This pack will include your Race Bib and your Timing Chip. The Race Bib is to be pinned on the front of your running outfit while the Timing Chip is to be laced into one of your running shoes.

Do I need at timing tags and event bib?
Yes. All runners will be issued with a timing chip for the 10km , Greater 5k and 2.5km 4 kids. You will be required to lace this into your shoe and return the chip after you finish. Runners who do not hand their chip may be asked to replace it at a cost of $20.

All runners must wear a chest bib which is issued at check in. This needs to be pinned on the chest in clear view of race organisers and volunteers.


Entry Fees
Please note the following entries fees below. Entry Fees include Member Fee (Member of an affiliated Athletics NSW club or a member of RunNSW) or Non Member Fee (general public).

  • Event
  • 10km Early
  • 10km Late
  • 5km Early
  • 5km Late
  • 2km4 kids Early
  • 2km4 kids Late
  • 2km Kids team of 4 or 5
  • Member Entry Fee
  • $20
  • $30
  • $15
  • $25
  • $8
  • $15
  • $40
  • Non-member Entry Fee
  • $30
  • $40
  • $20
  • $30
  • $10
  • $20
  • $50

What happens at the Start?
The start line will be on Nash St just ahead of the railway line adjacent to Harrison Park.  Runners will be asked to assemble on Harrison Park and then will move to the start line as a group.  Runners need to report to be ready to go around 10 minutes before their race. There will be NO SEEDING groups on the start line so we ask that all runners use common sense to SELF SEED themselves. This means faster runners start at the front, moderate runners in the middle and slower runners/walkers at the back. Any prams should also start at the back. There will be a few brief words and a nice little gee up from the Mayor before we send you on your way.

Where are the drink stations?
There will be TWO drink stations on the 5km course (approx. 2k and 4k) and THREE drink stations on the 10km course (approx. 2k, 4k, 6k, 8k). At the finish you will be provided with a final drink station which will have water and cordial.

Are there km distance markers?
Every km will be marked accurately and identified as either 5k or 10k distance markers.

Where are the toilets?
A men’s and women’s toilet block will be available. Extra toilets will be brought in should numbers require it.

Is there parking?
Plenty of Parking will be available surrounding Harrison Park. Parking attendants will not allow parking on the course however so please allow parking attendants to direct you on the day.

Can my club or school set up a tent?
Yes! Clubs/schools are invited to set up their club tents on Harrison Park. Please email scott.westcott@nswathletics.org.au to book a position for your tent.


Finish Line
The finish is quite exciting for both participants and spectators. Both the 5k and the 10k will share the same finish line. Smile and enjoy your moment as you cross the finish line! You must also ensure that you cross the BLUE FINISH MATS with your timing chip attached to your shoes! Do not slow down until after you cross the mats.

Post Event Area
After the finish volunteers will direct you to the post event recovery area where water, sports drink and fruit will be available. Your timing chip will also be collected in this area and placed in the buckets provided. Do not leave with your timing chip!


How can I view my official result?
Runners will be able to see their result on the main score board as soon as they cross the finish line! Live results will also be found via the ANSW live results page; http://www.nswathletics.info/liveresults/  This link will also be active on this website.

Team Results 
These will be listed as cumulative times for the fastest 4 runners in your team. Compiled team results shall appear on the website in the above link.


What Presentations will be held on the day?

Medal presentations will happen as per timetable below:
10:40am 10km winners
10:50am: Greater 5km winners
10:55am: 2km4kids winners
11:00am: Lucky draw prizes

What are the prizes and prize categories?
RunNSW Medals
These will be awarded to the top three runners in each age category
1. Open 10km male/female
2. 40+yrs Masters 10km categories male/female
4. Open 5km male/female (winner receives Greater Building Society Bank Account)
5. Junior U/16 5km male/female
6. U/12 2km male/female
7. 2km team of 4 winners (receive a team trophy)

Register

How do I enter for the 2015 RunNSW Northparkes Fun Run?

1. Go to the Register Now button displayed at the top of this page
2. Select your ANSW or Little A’s club or social running team from the team drop down menu. If you are not in a team or club just select Continue.
3. Enter your details, including contact details and you will need a VISA or MasterCard to pay for your entry fee online.
4. Please note the transaction fee is for the online portal supplier active Network. Your statement will also show ‘Active Network’ as the payment description.
5. You will receive an email verifying your entry, please keep this email.
6. We will also subscribe you to our Athletics NSW emails including emails regarding the Northparkes Rotary Fun Run and other events within the RunNSW series.

Event Entry Fees are below

Note that a member means a person who is a registered member with an Athletics NSW club, not a little Athletics Club

  • Event
  • 10km Early
  • 10km Late
  • 5km Early
  • 5km Late
  • 2km4 kids Early
  • 2km4 kids Late
  • 2km Kids team of 4 or 5
  • Member Entry Fee
  • $20
  • $30
  • $15
  • $25
  • $8
  • $15
  • $40
  • Non-member Entry Fee
  • $30
  • $40
  • $20
  • $30
  • $10
  • $20
  • $50
Training

 General Training Tips

  1. ALWAYS stretch after a session and recover properly – eat some food including protein within 15 minutes after your
  2. LISTEN to your body. If you are sore or tired, modify the workout or have a rest
  3. ALTER the training days to suit your week – swap the days in the program around but keep to the principle of ‘hard/easy’ – do not do 2 hard days in a row!
  4. MIX up the terrain you run on; use grass, gravel roads, bush trails and bitumen. Try and avoid concrete.

 

Couch to 5k Training Program

This is a general training program created by Scott Westcott and Lisa Corrigan  with the aim to take people from zero running to being able to complete a 5k at the 2015 Northparkes Rotary Fun Run. The full 8 week program is available to download below. With each week uploaded to the website. Week one starts Monday 23 March!

Download the 8 week program in full here: 2015_parkes_couchto5k

Week 2: 30  March – 5 April
Day Session Notes
Monday Walk/jog 25 minutes of walking with a 1min jog every 5 minutes
Tuesday Rest day 10min of stretching major running muscles
Wednesday Walk jog 20 minutes of walking with as much jogging that
Thursday Rest day
Friday Jog Run continuous for 5 minutes, walk for 5 minutes. Repeat once.
Saturday Long walk Walk for 45 – 50min. Look for hilly terrain.
Sunday Rest day Happy Easter!
Notes

 

Week 3: 6 – 12 April
Day Session Notes
Monday Walk/jog 25 minutes of 3 minutes walking / 2 minutes jogging
Tuesday Cross train 10min of stretching major running muscles + a few gentle step ups
Wednesday Light jog Walk for 10 minutes to warm up. Run for 7min continuously. 5min walk.
Thursday Rest day
Friday Intervals Run continuous for 3 minutes, have 3 minutes rest. Complete 4 times.
Saturday Long walk Walk for 45min including a 1min jog every 5 minutes.
Sunday Rest day
Notes

 

Week 4: 13 – 19 April
Day Session Notes
Monday Walk/jog 25 minutes of 2 minutes walking / 2 minutes jogging
Tuesday Cross train 10min of stretching + a few gentle step ups + few push ups
Wednesday Light jog Walk for 5 minutes to warm up. 8 minute run. 5min walk.
Thursday Rest day
Friday Intervals 10 min walk to warm up. Complete THREE sets of; 2 minute ‘moderate’ run, 2 minute rest, 3 minute ‘moderate’ run, 2 minute rest.
Saturday Long walk Walk for 45min including a 1min jog every 4 minutes.
Sunday Rest day
Notes

 

Week 5: 20 – 26 April
Day Session Notes
Monday Walk/jog 25 minutes of 2 minutes walking / 2 minutes jogging
Tuesday Cross train 10min of stretching + a few gentle step ups, push ups, holds in ‘plank’ position
Wednesday Light jog 5 minute warm up walk. 12 minute run. 5 min walk.
Thursday Rest day
Friday Intervals 5 min VERY slow jog to warm up. Complete a lap of an oval, walk for half an oval, repeat for a total of 20 minutes
Saturday Long walk Walk for an hour over hilly terrain and try jogging some of the uphills.
Sunday Rest day
Notes

 

Week 6: 27 April – May 3
Day Session Notes
Monday Walk/jog 25 minutes of 1 minute walking / 1 minute jogging
Tuesday Cross train 10 min of stretching + a few gentle step ups, push ups, holds in ‘plank’ position
Wednesday Light jog 5 minute warm up walk. 15 minute run. 5 min walk.
Thursday Rest day
Friday Intervals 5 min VERY slow jog to warm up. Head to an oval or grass track. Complete 10 X half lappers fast. Walk across the oval back to your start point recovery. 10 minute walk to cool down
Saturday Long walk Walk for an hour over hilly terrain and try jogging some of the uphills.
Sunday Rest day Put on your Star Wars uniform and take down the Empire!
Notes

 

Week 7: 4 – 10 May
Day Session Notes
Monday Walk/jog 25 minutes of 1 minute walking / 1 minute jogging
Tuesday Cross train 10 min of stretching + a few gentle step ups, push ups, holds in ‘plank’ position
Wednesday Light jog 5 minute warm up walk. 18 minute run. 5 min walk.
Thursday Rest day
Friday Intervals 5 min VERY slow jog to warm up. 8 minute run at your target race intensity, 4 min rest, 2 x 4 minute runs with 2 minute recovery. 10 min walk cool down.
Saturday Long walk Walk for 45 minutes (avoid big hills today) jogging occasionally.
Sunday Rest day
Notes

 

Week 8: 11 – 17 May  (RACE WEEK!)
Day Session Notes
Monday Walk/jog 25 minutes of 2 minutes walking / 1 minute jogging
Tuesday Cross train 10 min of stretching only
Wednesday Light jog 5 minute warm up walk. 12 minute run rolling along at race intensity for the last 6 minutes. 5 min walk cool down.
Thursday Rest day
Friday Intervals 8 min VERY slow jog. 5 x relaxed 100m strides at ‘moderate’ pace only. Walk back to the start. 5 min walk cool down. Stretch.
Saturday Rest day
Sunday Race day Arrive at least 45 minutes before the start. Allow for a gentle 5 minute jog to warm up along with some gentle stretches. Control your pace for the first half of the run. Keep your breathing in check as going out too hard is a common mistake. Enjoy yourself and remember to smile when you cross the finish line!
Notes

 

Week 1 – 23  – 29  March
Day Session Notes
Monday Walk/jog 20 minutes of walking with several 30 second jogs throughout
Tuesday Rest day Stretch you major running muscles (hips, thighs, calves, back and feet)
Wednesday Walk jog 20 minutes of walking with 5 x 1minute jogs throughout
Thursday Rest day
Friday Jog Run continuous for 3 minutes, walk for 5 minutes. Complete THREE times
Saturday Long walk Walk for 35-45min. Try and maintain good pace. Include hilly terrain.
Sunday Rest day
Notes

 

Visit

The Heart of the Central West
Parkes NSW is a town with energy and strong rural roots. It is not just a service town to the farming activity that surrounds it but processes a ‘go forward’ community who love to host visitors from out of town! To plan your visit to Parkes check out the Parkes Shire Visitor Guide, a terrific online magazine highlighting the best bits of the Parkes Shire.

parkesshirevisitorguide


Quick Facts

Population: around 10000
Elevation: 330m
Location: Not quite the geographical centre of the state, 4hrs drive west of Sydney, halfway between Melbourne & Brisbane on the Newell Highway.
Transport: Direct flights from Sydney, Newell Hwy runs North/South which is the main arterial road from Melbourne to Brisbane.

What to do in Parkes?

The dish cafe – everyone knows the dish but now you can have your cake as well!
Henry Parkes Centre – a Visitors Centre alongside Henry Parkes Museum, Parkes Motor Museum and Antique Machinery Museum. website here
The King’s Castle – a collection of Elvis artefacts. Details here 
The Elvis Festival – held in the heat of January each year, visitors to Parkes in May will have gorgeous autumn conditions.

Accommodation

 

Hotel Gracelands is our official event partner. Conveniently located in a quiet setting, this beautifully renovated AAA 4 Star Boutique Hotel features high quality accommodation with an amazing Restaurant & Wine Bar. Click here to be taken to their website and to make a booking.

 

A full accommodation listing can be found on page 32 of the Parkes Shire Visitor Guide.


 

Area Map 

parkesareamap

 

Event news

Event Partners

nparkes_logosmll

NewPSCLogo-square-high-res

rotary.logo2

ChampionPost

Print

greenparkeslogo