All happy runners are alike, and each unhappy runner is unhappy in their own way. While I am a half-ham-string-pulled kinda runner, some have suggested that in this episode of aches, pain and strains I should focus on ’the joy of running'. So, although fearful of this...read more
7:20 AM Sydney Half and 7km Wheelchair Race
7:30 AM Sydney Half and Greater Bank 7km Run
10:00 AM Greater Bank 4km Run
The 2018 Sydney Half will be held on Sunday August 26th!
Welcome to the Greater Bank Sydney Half, part of the Greater Bank RunNSW series. The event will feature a quality half marathon over a 3 lap course around the spectacular Sydney Olympic Park with supporting 7km and 4km fun run events. All events will be starting and finishing on Olympic Boulevard next to ANZ Stadium.
RUN NSW MEMBERSHIP
Free entry into 5 Greater Fun Runs, Sydney 10, and Sydney Half, 50% discount for Walka, Western Sydney Marathon and all other RunNSW events!
A Race for Everyone!
The Greater Bank Sydney Half is part of Athletics Greater Bank RunNSW series and will also incorporate the NSW Half Marathon Championships. The event will also feature a 7km and 4km Fun Run to ensure there is something for everyone. Athletics NSW medals will be on the line for U/20, Open and Master’s categories in the half for registered members. All races are open to members AND the general running public.
6:00am – Event bib collection commences at Cathy Freeman Park
7:20am – Greater Bank Sydney Half Marathon and 7km Wheelchair
7:30am – Greater Bank Sydney Half and Greater Bank 7km Run
10:00am – Greater Bank 4km Run
We’ve allowed enough time between races for participants to cheer on their children, families and friends participating in the other races. Be sure to invite your friends and family to come down and support you in your run. Runners are to assemble on the start line 10 minutes before the start time.
Cut Off Times
Fully closed running course and Tag Timing Cut off 3.00hrs
After 10:30am participants must then run off the road and act as a pedestrian and give way to traffic. We will continue to provide manual timing until 10:30am.
Manual timing cut off 3:30hrs
Event Check In and Race Bib/Timing Tag Collection
Once you have entered, you will receive a confirmation email. If you have entered before Thursday 16th August your race pack will be sent to you. After this, your pack will need to be collected on the morning of the race.
1. Early check in and race pack collection
As many participants will have their bibs mailed to them, there will be no pre-event bib collection on the day before the event.
2. Race day check in
All participants who did not rececive their race bib and timing tag in the mail can collect from the registration marquee located in Cathy Freeman Park on Sunday 26th August from 6:00am. Check in on the day closes 30 minutes before the start of each event. Please ensure you allow plenty of time to confirm your entry and collect your race bib timing tag. Participants who do not collect their timing tag will not receive an official finish time.
If you are driving to the event, it is recommended that you park in P1 which can be accessed via Hill Road. Alternatively, parking will also be available in P6 however this is a longer walk to the start line.
The Start and Finish area is in Cathy Freeman Park which is around 100 metres walk from the Sydney Olympic Park Train Station. Please ensure you check the city rail train timetable for details.
Free entry into 6 Greater Fun Runs, Sydney10, and Sydney Half, 50% discount for Walka, Western Sydney Marathon and all other RunNSW events!
Once registered, simply use the ’discount code’ at the bottom of your signup email for FREE entry into all the RunNSW and TrackRUN Events.
The Finish Line
The start line will be the finish line located on Olympic Boulevard recognisable by the finish arch. A recovery area will be set up after the finish line for runners to recovery with water and electrolyte and remove their timing chips. After exiting the recovery zone runners can meet their friends and family in the festival area located in Cathy Freeman Park. There will be first aid and sports trainers at the finish line as well as a range of food and drink outlets.
Prizes and Prize Categories
The presentations for the Half Marathon and 7km events will take place at 9:15am at the main stage in the Festival area.
Athletics NSW Medals for the Half Marathon
These will be awarded to the top three ELIGIBLE runners in each age category of the Half Marathon event. Note: Team results and points will be awarded to ANSW Club runners who participate in the Half Marathon only. The 7km and 4km events are supporting events are not part of the Athletics NSW Winter Championship.
U20 Male and Female,
Open Male and Open Female,
Masters Male and Masters Female
RunNSW Medals for the Greater Bank 7km
RunNSW medals shall be awarded for place getters in the Greater Bank 7km.
Top three Open Male and Open Female
Top three U/16 male and U/16 female
Team Results and Categories
Team results shall be listed for the following two categories
1. ANSW clubs
2. Social team of 3
3. Parkrun team of 3
How do I enter for the 2018 Greater Bank Sydney Half?
Online entries are now open. All entries must be completed online.
Early Bird entries close Sunday 12th August
Please note the following entries fees below. Note that all RunNSW members will receive free entry upon entering their promotion code
Scott Westcott 10 Week Training Program for New Half MarathonersDownload 2016 training program
Sydney Olympic Park Run Group
Athletics NSW is delivering an 8 week rungroup based at Sydney Olympic Park on Wednesday mornings from 6th of July to the 24th of August. Registration is $30 for anyone to attend all 8 sessions. The focus will be on preparing for the half marathon event on August 28.
Run Crew Training Tips
Here are four tips to make sure you’re getting the most out of your training in the final month.
We are assuming that you are at a level of fitness good enough to be planning a 1/2 Marathon in three months time, but may still be relatively inexperienced and will benefit from some general advice on how to prepare.
1: Build then taper
Progressively increase your long run until two weeks out, then back it off to ensure you aren’t over-trained on race day. It is important that you don’t increase by too much from one week to the next, to minimise the risk of injury.
For example, here’s a progression for a runner who is only up to running 15km this weekend, but wants to get through the full half marathon on 28 August:
Sunday 31st July: 15km
Sunday 7th August: 17km
Sunday 14th August: 19.5km
Sunday 16th August: 15km
Sunday 23rd August: Race Day, 21.1km.
2: Add a fartlek
Add some ‘sessions’ to spice up your training and improve your fitness. Long, slow running is nice, and it’s an important part of building up to a half marathon. But you can get a greater benefit in a shorter amount of time by including a session in your weekly training plan. Sessions involve a warm-up, a workout and then a cool down.
Fartlek sessions are a staple for runners from all around the world, from 800m to the marathon, so why not try one for yourself?
Fartlek is a Swedish word meaning ‘speed play’. Basically, it is a session involving periods of faster running interspersed with periods of jogging to recover.
Here is a basic Fartlek session, with the 1, 2, 3, 4, 3, 2, 1 minutes at goal half marathon pace or faster, with 1 minute of slow jogging in between. This can be done on an oval, in a park or on a trail/path.
– Start with a 1015 min warm-up jog.
– Complete some dynamic stretches and basic drills, then 4 x 50m100m strides at 7085% of your fastest speed.
– Fartlek session:
1 min at 5km pace (1 min jog)
2 min at 10km pace (1 min jog)
3 min at 1/2 marathon pace (1 min jog)
4 min at 1/2 marathon pace (1 min jog)
3 min at 1/2 marathon pace (1 min jog)
2 min at 10km pace (1 min jog)
1 min at 5km pace.
– Finish with a 1015 min cool down jog.
Try to include one session each week for the next three weeks.
3: Nothing new on race day
There is a golden rule with running: don’t try anything new on race day.
With this rule in mind, it is important to use the final few weeks of training to practice a couple of things so that there are no surprises on the big day.
– Practice the pace you want to run on race day. A common mistake for beginners (and even experienced campaigners) is to run too fast in the early stages of the race, only to suffer later on. Aim to get a feel for your approximate goal pace, so you minimise the risk of ‘blowing up’. You can do this during interval sessions, fartlek sessions or short tempo runs.
– Practice your pre-race breakfast. Aim for something light, easy to digest and high in carbohydrates.
– Choose your race-day running gear (shoes and clothes) and wear them for a few runs.
– If you plan to take on gels during the race, try this during at least two of your long runs to make sure you are happy with their taste and consistency. Practise drinking sports drink or water as well.
– Plan how you will get to the race, where you will warm up, what time you will get to the start line, etc.
4: Get on a roll(er)
Invest in a foam roller, these are great for self-treatment and maintenance as you increase your training over the next few weeks. For some basic foam roller exercises, check out:
Thank you to Ben St Lawrence for preparing this information. Ben is a 62 min 1/2 Marathon runner and the Australian Record Holder and Olympian for 10k. Ben is also a coach at Run Crew. If you have any questions about this information or would like a more tailored program for your next goal race, email firstname.lastname@example.org or use the ‘contact us’ section on the Run Crew website: www.runcrew.com.au
General Training Tips
- ALWAYS stretch after a session and recover properly eat some food including protein within 15 minutes after your session.
- LISTEN to your body. If you are sore or tired, modify the workout or have a rest
- 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!
- MIX up the terrain you run on; use grass, gravel roads, bush trails and bitumen. Try and avoid concrete.
The Sydney Half 7km loop lies within the Sydney Olympic Park precinct. It is a public recreation space where you can run anytime. Check out the course map and head out for a training run around Sydney Olympic Park before event day.
Some pix below of the Sydney 10 held in May this year will help fill the picture. No cars, just big wide open roads and a little bit of Australian bush!
What happens at the Start?
The start line will be on Olympic Boulevard, 97m before the Finish arch, for all races. Runners need to report to the start line 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 before we send you on your way.
Where are the toilets?
There are three toilet stops along the course:
– Cathy Freeman park at the start/finish line
– The P5 carpark located on Holkier Rd. (3.9km point of each loop)
– On the ANZ stadium side of Dawn Fraser Ave (6.6km point of each loop)
Where are the drink stations?
There will be the following drink stations out on course:
– Marjorie Jackson Parkway 3.2km, 10.2km & 17.2km (water & electrolyte)
– Holker Rd
– Dawn Fraser Avenue 6.4km, 13.4km & 20.4km (water only)
– Finish line (water and electrolyte)
What happens at the Finish Line?
The finish line on Olympic Boulevard and recognisable by the Finish arch.
A recovery area will be set up in Cathy Freeman Park for participants to recover with water and electrolyte and remove their timing chips.
After exiting the recovery zone runners can meet their friends and family in Cathy Freeman Park surrounds as they overlook the course.
There will be first aid and sports trainers at the finish line as well as a range of food and drink outlets.
Where can I warm up?
You will be able to warm up along Olympic Boulevard from 6:00am as the road will be closed to all traffic. The event precinct within Cathy Freeman Park has toilet facilities. Friends and family can view runners passing the start finish point three times.
Can my club set up a tent?
Yes! Clubs are invited to set up their club tents in Cathy Freeman Park overlooking the course. Tents will need to be weighted down rather than pegged and it is preferable that only 3m x 3m tents be used. Please email email@example.com to book a position for your tent.
Is there a baggage area?
Yes. A secure baggage area will be provided next to the recovery area. Runners who leave their bags inside the baggage area will write their name and bib number on the front and leave their bag with an attendant. Do NOT leave valuables in bags left in the baggage area. This is a service to runners but Athletics NSW cannot guarantee security of items left.
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/
What Presentations will be held on the day?
Medal presentations will happen as per timetable below:
9:15am: Open Half Marathon Male and Female winners
9:15am: NSW Medals Male & Female, U/20 and Masters
9:15am: Greater Bank 7km and 4km Fun Run winners
What are the prizes and prize categories?
Outright winners will be awarded prize money in the 21.1km
1st – $250
2nd – $150
3rd – $100
Do I need a timing tag and event bib?
RunNSW and ANSW members must bring and wear their member bibs and timings tags.
Non members and dual members will be issued with a race bib and timing chip for the Sydney Half 7km and 4km races. You will be required to lace this into your shoe and return the chip after you finish. Runners who do not hand in their chip may be asked to replace it at a cost of $20.
What do I do if I need Medical out on course?
Please notify an ANSW official who will contact the St Johns team located out on the course.
Please do not compete if you have been ill or have had a viral infection within two week of the event.
Please watch where you are walking or running, as will road based events, there can be debris on the road.
Please write the name and number of your emergency contact on the back of your race bib prior to starting the race.
2018 Sydney Half and Greater Bank Fun Run News
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