Build your fitness from your current foundation
Don’t leave your fitness up to chance, follow our researched training programme to train effective and efficient
Know your level
It all starts with an understanding of your current fitness level... You can't beat your best if you don't know your best.
train
Follow our calculated training programme for 4/8 or 12 weeks...
beat your best
Now go and do that time trial again... Let us know how satisfied you are!
It's time, change your TRAINIng
Do not get fixated to follow a program for your goal TIME. Train at your current fitness levels and pace and that special time will come. You have to train at the correct pace to get maximum result for the effort spent.
Tempo Run
Start with Warm Up (WU), Then run X amount of time at Tempo pace, Then do a Cool Down (CD)
Easy Runs
This should feel slow Run the entire session at easy pace, don’t worry we are still building… You can either use the pace suggested or the % HR (it is very important to not go above the 70%)
Interval Training
Start with Warm Up (WU), Then run X amount of sets at the Interval pace with rest sessions in between, Then do a Cool Down (CD)
Happy runners who talk about us
We know that the program work if you follow it. It is based on a lot of research from a variety of people and instances
Thank you for helping me achieve my goal.
– Samuel
What a refreshing way to exercise. Took a while to get into it, but after that really enjoyed it.
– Leon
Managed to shave 3 minutes of my best 5 km time.
– Andre
WOW, thanks for assisting me to run my goal time.
– Lisa
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Join our happy runners and try to beat your PB