Here's what your predecessors had to say...
"There was so much I didn’t know about running training! Obviously I knew how to put on my shoes and put one foot in front of the other --- but knowing exactly what to focus on dramatically improved my results." - Adam Franklin 2011.
Get started on your Half Marathon campaign today...
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So you've entered or you're about to enter the Sydney Half Marathon? That's great! But, now what? It's time to get to work. Don't be overwhelmed by the task ahead, if you choose to run with me, over the next 8 weeks we will systematically build you up to half marathon race fitness with guided and specific training. If you follow all the steps, you'll be 'cherry ripe' on race day. I promise.
This is totally achievable...
Yes, YOU can do this. I'm going to guide you every step of the way. If you decide to buy my training programs, you'll see that all levels of runner are catered for in beginner, intermediate and advanced training schedules. So wherever you're starting from, I've got you covered.
What you get...
Not only will you get a guided and specific training program, but you'll get FREE access to my 'boots-on-the-ground' High Intensity Interval Training (HIIT) sessions on Tuesdays, access to the Bowes Fitness Online Running Squad Facebook Group, regular emails from me with great coaching advice plus my tips and tricks to keep you healthy and running fast. With all this support and stimulus around you, you'll stay motivated and accountable right up to race day.
So now what?
You can do 3 things:
1) Do it your way. All power to you. Please promise me to train for the distance and not rely on 'guts'. These endurance events go beyond toughness (though you need that too.)
2) Hit Google. Yep everything I'm going to tell you can be found on Google. But it's handy to get concise answers from a real person who's run the race you're about to do. It's easy to read something and get obsessed with one small detail and forget about the bigger picture. It usually ends badly.
3) Come on the journey with me. I've been there before, I know what you're up against. I can provide real-time answers to your questions and guide you every step of the way. It's a no-brainer.
I'm Sean Bowes...
2:26 marathoner (1:09 half) and certified track and field coach. I've won the Canberra Half Marathon and placed fourth twice in the marathon at Canberra. I've trained in training camps all around the world including Kenya, Ethiopia, USA and right here in Australia in the Snowy Mountains, I use those experiences to improve my coaching to help you reach your personal best. My group training squad in Sydney has been running since 2011 and my online coaching has been going since 2015. We're always improving our product to ensure you're best ever running experience.
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All programs are backed by my 'Coaches Promise' 30 day money back guarantee. If you're not satisfied with the service and expertise provided with your training program, simply email me and I'll refund your money immediately. No questions asked.
Time is rapidly running out on these hot, hot programs. And so is your chance to secure first-class coaching and run like the wind. Get in now before it's too late!
Race: Melbourne Marathon. Goal: 3:30. Now this is a story. Adam ran his first ever marathon at Gold Coast in July, finishing in just over four hours. Since our trip to Canberra Half Marathon earlier that year, Adam and I had trained together sparingly but after his (full) marathon effort at Gold Coast I knew he was 'for real.' He mentioned that his goal in the next race would be to break four hours, I said, "No we're going to break 3:30. No question." I took him aside for some personal track training sessions where I retaught him the interval and speed principles we'd learned back in high school from distance running guru coach, Tony Booth. See Adam was doing his long work but tending to loaf along and not breaking into a fast enough rhythm and therefore thwarting his best efforts to run fast. We hit the track once a week, for variations of 400m repeats, 1000m repeats, pyramids and sprinting drills. My goal was to make Adam realise he can run fast again. Once we gained form and confidence, he then applied it to his longer running, speeding up his weekly long runs and ultimately turned up the heat in his race. We didn't quite crack 3:30 but he went a very close and by setting that lofty goal coupled with some belief garnered in the preparation he went far faster than he would have ever believed he could.
Race: Los Angeles marathon. Goal: Boston qualification. Both Blake and Lynette were able to qualify for the World's oldest and most prestigious marathon using the Sean Bowes Marathon Program. Blake can go all day but needed some longer 'speed' work to nip inside those non-negotiable Boston qualifying times. This came with the inclusion of Tempo running to ensure he could keep a fast clip throughout the race. Lynette is a heavy trainer, the main objective there was to emphasise 'quality-and-recovery' rather than volume-on-top-of-volume. It worked out and they were both able to beat their goal times and qualify.
Race: Sunshine Coast Marathon: Goal: Finish. Tom in his first marathon wanted to "finish" the race and "run it out". This was Tom's first go at the marathon and without much base running behind him the program began gently and increased gradually. The challenge was to keep the training interesting whilst increasing distances without risking injury on high-speed work nor getting too repetitive with boring slow runs. With a various range of 'efforts within runs' that promote faster leg speed, increased fitness and active recovery we were able to achieve his goal. Tom's closing quote on the program, "I'd definitely recommend this to any other muppet who's silly enough to try the marathon."
"... with a specific progam to follow, I can just do what I’m told to do. It frees up so much time and headspace to know that I’m doing the right thing, and I avoid overthinking it. I can focus on taking action rather than worrying if I am taking the correct course of action."
Race: Sydney Half Marathon. Goals: Varied. These were some more casual runners, Tim and Suzy formed a husband and wife pairing to knock over this very popular Sydney event. Adam (seen above) has run marathons before but in this stand-alone Half Marathon event stepped back into the social runner role just to enjoy the day and gain an interesting shake-up his usual training grind.
Race: Bay to Bay Half Marathon. Goal: Run a Personal Record. Trent was like me, an 'Interval Warrior'. Show him a hill or a 400m track and he'll destroy it. However, the Half Marathon is a sustained effort - with no rest! I showed Trent to advantage of 'tempo running' and 'long drives' (interval between 2km and 4km) in training, to get him beyond the ten-minute-fall-away zone. Slowly we took away the rests, and initially it was tough but we had to simulate training to racing more closely. Adding 'long drives' was a half-way-house on the way to a tempo which added variation and kept training interesting throughout the program. Eventually we put it to the test and came up trumps, with a Personal Record and 80-minute Half Marathon in the Bay to Bay.
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This is my half first marathon, are your programs suitable for me?
Yes. First timers are welcome and encouraged to undertake the program. Get the right coaching before bad habits develop.
I've already run a half marathon, can a coach help me?
Yes. Even if you've broken your duck in the big dance, there's still plenty to gain from my expert coaching. Remember, if you're not satisfied with the coaching I'll refund your money in full. That's a win-win.
Do you make any recommendations on race day shoes, diet, procedure, etc?
Yes. I'm an experienced racer and love to impart any knowledge I have to my athletes. I can advise on lead-up races, warm up, pacing, shoes, socks (more important than you might think), the crucial last 72 hours before gun, race day diet, post-training reloading.
Does this include any in-person training sessions with the coach?
Yes. All Sydney-siders get FREE access to my weekly High Intensity Interval Training (HIIT) sessions on Tuesdays at 6am in Centennial Park (meet at McKay Oval).
Can I reuse the program for another race?
Yes. The training program is yours for life. You might need some guidance on increasing the workload for following races but you're welcome to use the existing program and share the advice with your friends.
Can I get a discount?
Yes. Discounts are available for people with a special discount code through our joint venture programs.
If you have any further questions I'm available on email at email@example.com or simply hit reply to this email. See you out there, Sean.