Running programs

Simple to follow.


Varied for enjoyment.
Progressed for results.

Take the guesswork out of your running and follow one of my running programs.

$29/month. Cancel anytime, free of charge.

Programs

0-10KM IN 12-WEEKS

Made for:
- Beginners
- Those returning to running after a break

Program Schedule:
- Weeks 1-4: Slow, easy jogging sessions to gradually, safely, and effectively build up your distance to 5km without stopping by the six-week mark.
- Week 5: Deloading/cross-training.
- Weeks 6-9: Introduction of intermediate running sessions, including steady runs, undulating hills runs, race pace runs, lactate threshold runs and speed interval sprints. By the end of week 9, you will be able to run 9km without stopping.
- Weeks 10-12: Taping to optimally prepare you for your 10km run at the end of week 12.

Buy Now

10KM - HALF MARATHON

IN 12-WEEKS

Made for:
- Intermediates
- Those who can already run 10km and want to train for a half-marathon (21km).

Program Schedule:
- Weeks 1-4: Combination of steady runs, hills runs, race pace runs, lactate threshold runs, speed interval sprints and hill sprints. Build long run to 14km by the end of week 4.
- Week 5: Deloading/cross-training.
- Weeks 6-9: Sessions progress in volume. By the end of week 10, you will complete your longest run before tackling the half marathon (19km), and then tapering will begin.
Weeks 10-12: Taping to optimally prepare you for your half-marathon run at the end of week 12.

Buy Now

HALF MARATHON - MARATHON IN 12-WEEKS

Made for:
- Advanced.
- Those who can already run a half marathon and want to train for a marathon.

Program Schedule:
- Weeks 1-4: Combination of steady runs, hills runs, race pace runs, lactate threshold runs, speed interval sprints and hill sprints.
- Week 5: Deloading/cross-training.
- Weeks 6-9: Sessions progress in volume. By the end of week 10, you will complete your longest run (3 hours) before tackling the marathon (42km), and then tapering will begin.
- Weeks 10-12: Taping to optimally prepare you for your marathon run at the end of week 12.

Buy Now

RUN FOR LIFE

Made for:
- For everyday runners who want to follow a sustainable and balanced running program to reap the widest benefits that running offers; to run for fitness, health, the mind, and the soul.

Program Schedule:
- The perfect combination of slow easy jogs, steady nature runs, lactate threshold runs, high-intensity speed interval sprints, and maximal intensity hill sprints.
- Sessions progress in duration and volume over the 12 weeks, then drop back down in volume again, allowing you to continually improve your running pace and performance without continually adding volume.
- 5km time trial and VO2 max assessment every four weeks to track your progress.
- Weeks 4 & 8: Deloading/cross-training.

Buy Now

Everything you need to know

  • You can customise your program in the following ways to suit your preferences:

    • Start date

    • Sessions per week

    • Training days

    • Your training program is run through my epic training app.

    • Every detail in your program is created, designed and prescribed by me; nothing in your is generic, copied or 3rd party.

    • Every exercise has prescribed reps, sets, tempo, and intensity, including a clear video demonstration and written technique description.

    • Workouts can be rescheduled in your app to suit your schedule.

  • MBF Running Guide:

    • Downloadable training guides that will guide you through your program and teach you how to train effectively.

    Goal setting:

    • Goal setting template.

    • Monthly goal self-reassessment.

    Progress tracking:

    • Scheduled progress tracking, including progress photos, body circumferences, body weight and fitness components.

    Habit tracking:

    • Add habit tracking to your program. Tick the tracking you want to add to your daily schedule.

    • Bed on time last night

    • Woke up on time this morning

    • 7-9 hours sleep last night

    • Daily body weight (kg)

    • 10k steps

    • 30-minute walk

    • 10-minute meditation

    • 15-minute nap

    • Alcohol-free day

    • Training gear ready for tomorrow

    • Daily calories

    • Daily standard drinks

    • Weekly total calories

    • Weekly standard drinks

    Support:

    • Email support for general questions

    • Your program contains all of the information you need to be able to undertake it safely, effectively and independently.

    • It does not include personalisation, modification, coaching and ongoing advice and support.

    • If you think you would benefit from the above, please upgrade to a Personalised Program or Online Fitness Coaching.

  • After your 12-week program ends, you have three options:

    • Repeat: If you want to repeat your program, you don’t need to do anything; it will restart from week one automatically.

    • Progress: If you smashed your program and want to progress, email me, and I will move you to the next program.

    • Regress: If you found your program too challenging, email me and I will regress your program.

    • I have been designing, trialling and perfecting training programs for my clients for over 13 years, helping them achieve real, meaningful, long-term results.

    • I’m one of the only Online Fitness Coaches who’s also an experienced Musculoskeletal Physiotherapist, Exercise and Sports Scientist, Strength and Conditioning Coach and Personal Trainer.

    • I take what I do very seriously. I am continually learning, implementing and upgrading my online business to deliver the best possible programs and experience for my clients.

    • This isn’t just my job; this is my life. I practice what I preach. I live and breathe fitness. I always have and always will.

    • Allow two business days to create your program.

    • You choose your first session date.

    • $29/month.

    • Secure payment through Stripe.

    • Cancel anytime, free of charge.

Testimonials

Training App

If you’re ready, Let’s go!

Scroll back up and click “Buy Now” on your program of choice.

Still have questions?