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Click here to learn more about the Run-Walk programme.

Train Smart - Before You Workout

Prepare properly before you train to get the best from each session.

Warm up correctly to reduce injury risk.

Train Smart - Warming Up

Warm up for the MSFT assessment

Train Smart - Cooling Down

Learn how to cool down correctly to speed up recovery.

The first in 12 progressive workouts.

Task 2

Benchmark Session 1

39 - 44 Minutes

Book onto the live workout to improve your functional movement technique.

Click here to learn more about the Run-Walk programme.

Task 3

Live Timetable

Monday

Click here to learn more about the Run-Walk programme.

Train Smart - Before You Workout

Tuesday

Prepare properly before you train to get the best from each session.

The first in 12 progressive workouts.

Benchmark Session 1

39 - 44 Minutes

Wednesday

Train Smart - Warming Up

Warm up correctly to reduce injury risk.

Book onto the live workout to improve your functional movement technique.

Thursday

Click here to learn more about the Run-Walk programme.

Friday

Saturday

Warm up for the MSFT assessment

Train Smart - Cooling Down

Sunday

Learn how to cool down correctly to speed up recovery.

Train Smart - Preventing Injuries

Adapting to the plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Learn how to prevent injury and be smart with your training.

The second in your 12 progressive workouts.

Benchmark Session 2

Book onto the live workout to improve your functional movement technique.

Click here to learn more about the Run-Walk programme.

Learn about Delayed Onset Muscular Soreness.

Task 2

Train Smart - DOMS

Train Smart - After Your Workout

Learn what to do after a workout.

Click here to learn more about the Run-Walk programme.

Task 3

Click here to learn more about the Run-Walk programme.

Train Smart - Preventing Injuries

Live Timetable

Monday

Learn how to prevent injury and be smart with your training.

Learn about Delayed Onset Muscular Soreness.

Train Smart - DOMS

Click here to learn more about the Run-Walk programme.

The second in your 12 progressive workouts.

Tuesday

Benchmark Session 2

Train Smart - After Your Workout

Learn what to do after a workout.

Wednesday

Book onto the live workout to improve your functional movement technique.

Thursday

Click here to learn more about the Run-Walk programme.

Friday

Saturday

Click here to learn more about the Run-Walk programme.

Sunday

Building on a good start

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Click here to learn more about the Run-Walk programme.

The third session in your 12 progressive workouts.

Benchmark Session 3

45 - 48 Minutes

Book onto the live workout to improve your functional movement technique.

Click here to learn more about the Run-Walk programme.

Task 2

Click here to learn more about the Run-Walk programme.

Live Timetable

Keep Building

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Click here to learn more about the Run-Walk programme.

The fourth session in your 12 progressive workouts.

Benchmark Session 4

45 Minutes

Book onto the live workout to improve your functional movement technique.

Task 2

Click here to learn more about the Run-Walk programme.

Task 3

Live Timetable

Monday

Click here to learn more about the Run-Walk programme.

The fourth session in your 12 progressive workouts.

Tuesday

Benchmark Session 4

45 Minutes

Wednesday

Book onto the live workout to improve your functional movement technique.

Thursday

Click here to learn more about the Run-Walk programme.

Friday

Saturday

Sunday

Mid Plan Week Keep Positive

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Click here to learn more about the Run-Walk programme.

The sixth session in your 12 progressive workouts.

Benchmark Session 6

45 - 50 Minutes

Book onto the live workout to improve your functional movement technique.

Running Session Shuttles 2

This session is 15 min long and gradually ramps up in intensity. Plug in your headphones and listen while you run.

Task 2

Click here to learn more about the Run-Walk programme.

Live Timetable

New Focus

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Click here to learn more about the Run-Walk programme.

Your half way! 6 sessions to go.

Benchmark Session 7

42 - 51 Minutes

Book onto the live workout to improve your functional movement technique.

Running Session Shuttles 2

This 15 minute shuttle session helps prepare for the MSFT. Plug in your headphones and listen while you run.

Task 2

Click here to learn more about the Run-Walk programme.

Live Timetable

Onwards to the End!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Click here to learn more about the Run-Walk programme.

Session 8 in your 12 progressive workouts.

Benchmark Session 8

41 - 55 Minutes

Book onto the live workout to improve your functional movement technique.

Task 2

Click here to learn more about the Run-Walk programme.

Task 3

Click here to enter your score for the MSFT.

Live Timetable

Monday

Click here to learn more about the Run-Walk programme.

Session 8 in your 12 progressive workouts.

Tuesday

Benchmark Session 8

41 - 55 Minutes

Wednesday

Book onto the live workout to improve your functional movement technique.

Thursday

Click here to learn more about the Run-Walk programme.

Friday

Saturday

Click here to enter your score for the MSFT.

Sunday

Sustain the effort

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

Click here to learn more about the Run-Walk programme.

Session 9 in your 12 progressive workouts.

Benchmark Session 9

45 - 50 Minutes

Book onto the live workout to improve your functional movement technique.

Running Session Shuttles 2

This 15 minute shuttle session helps prepare for the MSFT. Plug in your headphones and listen while you run.

Task 2

Click here to learn more about the Run-Walk programme.

Live Timetable

3 Weeks to go!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

This session is 15 minutes long and gradually ramps up in intensity. Plug in your headphones and listen while you run.

Session 10 in your 12 progressive workouts.

Benchmark Session 10

Book onto the live workout to improve your functional movement technique.

This 15 minute shuttle session helps prepare for the MSFT. Plug in your headphones and listen while you run.

Task 2

Complete a long Slow Distance Run for 30min. Run at an RPE of 6/10 - Click here to read about RPE.

Live Timetable

Monday

This session is 15 minutes long and gradually ramps up in intensity. Plug in your headphones and listen while you run.

Session 10 in your 12 progressive workouts.

Tuesday

Benchmark Session 10

Wednesday

Book onto the live workout to improve your functional movement technique.

Thursday

Complete a long Slow Distance Run for 30min. Run at an RPE of 6/10 - Click here to read about RPE.

Friday

Saturday

This 15 minute shuttle session helps prepare for the MSFT. Plug in your headphones and listen while you run.

Sunday

Give it everything!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Task 1

This session is 15 minutes long and gradually ramps up in intensity. Plug in your headphones and listen while you run.

Session 11 in your 12 progressive workouts.

Benchmark Session 11

44 - 49 Minutes

Book onto the live workout to improve your functional movement technique.

This 15 minute shuttle session helps prepare for the MSFT. Plug in your headphones and listen while you run.

Task 2

Complete a long Slow Distance Run for 30min. Run at an RPE of 6/10 -Click here to read about RPE.

Live Timetable

Monday

This session is 15 minutes long and gradually ramps up in intensity. Plug in your headphones and listen while you run.

Session 11 in your 12 progressive workouts.

Tuesday

Benchmark Session 11

44 - 49 Minutes

Wednesday

Book onto the live workout to improve your functional movement technique.

Thursday

Complete a long Slow Distance Run for 30min. Run at an RPE of 6/10 -Click here to read about RPE.

Friday

Saturday

This 15 minute shuttle session helps prepare for the MSFT. Plug in your headphones and listen while you run.