Delta Running Project

Melissa joined Delta in 2021 after regularly seeing the group training at Gore Hill. A recommendation from her coach Dave Costello brought her through the door and she’s been trusting the process ever since.
What she loves most about Delta is running with like-minded people in a supportive and motivated group.
“I’ve always loved running, but since joining Delta I’ve learned how important and enjoyable it is to run with a group”.
Her favourite sessions? The Groundskeeper, a Delta classic. A continuous, time-based
fartlek with gradual change of pace. Great to run by feel, on the day, and to lock it in with your group.
She also loves Friday VO₂ max sessions at Gore Hill, led by Shane Wood. They are fast, tough
and over quickly, but sessions she credits with making a huge difference to her running.
And the progression built solidly over time:
✅5K: Sub 20 for the first time in 2019,
⚡️18:52 in 2023 to …
🔥17:52 PB in 2026

This year saw her chip away at her 10K PB with 37:44 PB

🌊 City2Surf: from 66 minutes to 54:49 and then 52:25 PB in 2026.

City2Surf holds a particularly special place. She always wanted to run this when she was in school, her first attempt ended just a few hundred metres in with a stress fracture. She completed it in her final year in 78 minutes. She then went from running around 66 minutes and dreaming of breaking the hour to eventually running sub-55 with Delta.
Then, in 2024, she collapsed from heat exhaustion moments before the finish. Returning
wasn’t easy, but she came back in 2025 and 2026 and ran two more PBs.
For Melissa, the biggest breakthrough has been consistency and learning to listen to her
body. She has previously suffered bone stress injuries from inadequate recovery and fueling
and recently pushed too hard and ignored the warning signs. She has learned that
consistency isn’t just about putting in the training, it is also about knowing when to back off.
Next up: Supporting all the Delta teams at Bondi to Manly ☀️ 🍸