Programs by distance and experience
Choose a running program with a clear purpose, weekly rhythm and next step.
Start safely, improve race pace or prepare for a longer event with coaching matched to current fitness and available training time.
Distance pathways
Six programs covering the most common running goals.
Start Running
Run-walk progression, easy pacing and confidence for first-time runners.
- 2–3 sessions weekly
- 6-week pathway
- No pace requirement
5K Foundations
Build continuous running, basic speed and a repeatable weekly routine.
- 3 sessions weekly
- 8-week pathway
- Strength included
10K Performance
Threshold development, longer intervals and controlled weekly volume.
- 3–4 sessions weekly
- 10–12 weeks
- Pace-zone guidance
Half Marathon
Long-run durability, fueling practice and sustainable race pace.
- 4 sessions weekly
- 12–16 weeks
- Race simulation
Marathon Coaching
Periodised volume, marathon pace, fueling, taper and logistics.
- 4–6 sessions weekly
- 16–20 weeks
- Individual review
Comeback Program
Gradual return after a break, low confidence or completed rehabilitation.
- Flexible frequency
- Load monitoring
- Coach check-ins
Choose by weekly time
The best program is one that fits the days you can consistently protect.
Coaches prioritise the highest-value sessions first. Additional mileage is only added when recovery, history and schedule support it.
Inside every plan
Five training elements connected into one system.
Easy running
Aerobic development and recoverable weekly volume.
Threshold
Sustainable speed and better control at harder efforts.
Long run
Durability, fueling and confidence over time.
Strength
Calf, hip, trunk and posterior-chain capacity.
Recovery
Spacing, reduced load and practical fatigue management.
Pace and effort guidance
Train at the right effort even when weather, terrain or fatigue changes pace.
Programs use pace alongside perceived effort, heart rate and session intent. This prevents one fixed number from overriding real conditions.
How to start
Assessment before prescription.
Share your history
Recent training, injuries, current volume and goal.
Set a realistic target
Distance, date and outcome matched to available time.
Choose the weekly structure
Protect key sessions and place recovery deliberately.
Review and progress
Adjust volume and intensity from actual response.
Program FAQs
Common questions before joining.
Do I need a recent race time?
No. A coach can begin from current weekly running and perceived effort.
Can I train independently?
Yes. Plans can combine coached group sessions and independent runs.
Is strength mandatory?
Strength is strongly recommended and scaled to experience and available time.
Can the plan change?
Yes. Travel, fatigue, missed weeks and event changes are reviewed.
Find the right program